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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

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
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
The same process that makes AA so effective-the power of a group to teach individuals how to believe-happens whenever people come together to help one another change. Belief is easier when it occurs within a community.
CHARLES DUHIGG

Community Effect Individual Process Teaching
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.
CHARLES DUHIGG

Best Enjoyment Exercise Genuine Reward Start Way
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
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
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
Habits are malleable throughout your entire life.
CHARLES DUHIGG

Change Habit Life Yourself
For a habit to stay changed, people must believe change is possible.
CHARLES DUHIGG

Believe Change Habit People Possible Stay
The biggest moment of flexibility in our shopping habits is when we have a child, because when you think about it, all of your old routines sort of go out the window, and suddenly a marketer can come in and sell you new kinds of things.
CHARLES DUHIGG

Flexible Kind Marketing Moments Window Yourself
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
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
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
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 tell people that they have what it takes to succeed, they’ll prove you right.
CHARLES DUHIGG

People Right Success 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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