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What studies say the number one best way to start an exercise habit is to give yourself a reward that you genuinely enjoy.

Charles Duhigg

Small wins are a steady application of a small advantage.
CHARLES DUHIGG

Advantage Application Small Win
Hiding what you know is sometimes as important as knowing it.
CHARLES DUHIGG

Hide Important Known Yourself
Self-discipline has a bigger effect on academic performance than does intellectual talent.
CHARLES DUHIGG

Anand Thakur
When people have a willpower failure, it’s because they haven’t anticipated a situation that’s going to come along.
CHARLES DUHIGG

Failure People Situation Willpower Yourself
There’s a natural instinct embedded in friendship, a sympathy that makes us willing to fight for someone we like when they are treated unjustly.
CHARLES DUHIGG

Fight Friendship Natural Sympathy Treat
The cooperation of NASCAR – or any other system, it turns out – persists only when everyone believes he has the opportunity to win.
CHARLES DUHIGG

Believe Cooperation Himself Opportunity System Win
It is facile to imply that smoking, alcoholism, overeating, or other ingrained patters can be upended without real effort. Genuine change requires work and self-understanding of the cravings driving behaviours.
CHARLES DUHIGG

Alcohol Behaviour Change Drive Effort Reality Smoking Understand
There’s something really powerful about groups and shared experiences. People might be skeptical about their ability to change if they’re by themselves, but a group will convince them to suspend disbelief. A community creates belief.
CHARLES DUHIGG

Community Creation Disbelief Experience Powerful Share
The problem is that your brain can’t tell the difference between bad and good habits, and so if you have a bad one, it’s always lurking there, waiting for the right cues and rewards.
CHARLES DUHIGG

Brain Difference Oneself Problem Reward Yourself
Research suggests that investment bankers are more prone to commit fraud when they feel the competitor at their heels.
CHARLES DUHIGG

Commitment Competition Heel Investment Research
The brain has this amazing ability to find happiness even when the memories of it are gone.
CHARLES DUHIGG

Ability Amazing Finding Happiness Memories
The waste from power plants is essentially what is left over when you burn coal. And as we all know, coal is a relatively dirty mineral.
CHARLES DUHIGG

Plant Power Relative Waste
If you dress a new something in old habits, it’s easier for the public to accept it.
CHARLES DUHIGG

Acceptance Habit Public Yourself
Rather, to change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine.
CHARLES DUHIGG

Change Habit Old Reward Routine
This is the real power of habit: the insight that your habits are what you choose them to be.
CHARLES DUHIGG

Choice Power Reality Yourself
Once you understand that habits can change, you have the freedom and the responsibility to remake them. Once you understand that habits can be rebuilt, the power of habit becomes easier to grasp and the only option left is to get to work.
CHARLES DUHIGG

Easy Freedom Habit Option Understand Yourself

What studies say the number one best way to start an exercise habit is to give yourself a reward that you genuinely enjoy.

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What studies say the number one best way to start an exercise habit is to give yourself a reward that you genuinely enjoy.

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