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The more you focus, the more that focus becomes a habit.

Charles Duhigg

Cravings are what drive habits. And figuring out how to spark a craving makes creating a new habit easier.
CHARLES DUHIGG

Anand Thakur
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 best agencies understood the importance of routines. The worst agencies were headed by people who never thought about it, and then wondered why no one followed their orders.
CHARLES DUHIGG

Agency Follow Order People Routine Understand Wonder
Self-discipline has a bigger effect on academic performance than does intellectual talent.
CHARLES DUHIGG

Anand Thakur
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
If you want to do something that requires willpower – like going for a run after work – you have to conserve your willpower muscle during the day.
CHARLES DUHIGG

Conservation Day Run Willpower Work
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
Most of the choices we make each day may feel like the products of well-considered decision making, but they’re not. They’re habits.
CHARLES DUHIGG

Choice Day Feeling Habit Product
Since the 17th century, insurance agents have been the foremost experts on risk.
CHARLES DUHIGG

Agent Expert Insurance Risk
At some point, if you’re changing a really deep-seated behavior, you’re going to have a moment of weakness.
CHARLES DUHIGG

Behavior Change Moments Point Weakness
Hiding what you know is sometimes as important as knowing it.
CHARLES DUHIGG

Hide Important Known Yourself
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

Best Enjoyment Exercise Genuine Reward Start Way
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
Willpower isn’t just a skill. It’s a muscle, like the muscles in your arms or legs, and it gets tired as it works harder, so there’s less power left over for other things.
CHARLES DUHIGG

Hard Work Power Skill Tired Willpower
Between calculated risk and reckless decision-making lies the dividing line between profit and loss.
CHARLES DUHIGG

Calculation Division Loss Risk Yourself
The Golden Rule of Habit Change: You can’t extinguish a bad habit, you can only change it.
CHARLES DUHIGG

Bad Change Gold Habit Yourself

The more you focus, the more that focus becomes a habit.

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The more you focus, the more that focus becomes a habit.

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