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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

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
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
Change might not be fast and it isn’t always easy. But with time and effort, almost any habit can be reshaped.
CHARLES DUHIGG

Change Easy Effort Fast Shape Time
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
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
Hiding what you know is sometimes as important as knowing it.
CHARLES DUHIGG

Hide Important Known Yourself
Between calculated risk and reckless decision-making lies the dividing line between profit and loss.
CHARLES DUHIGG

Calculation Division Loss Risk Yourself
Making your bed every morning is correlated with better productivity, a greater sense of well-being, and stronger skills at sticking with a budget.
CHARLES DUHIGG

Bed Better Budget Morning Production Strong
I think I’m smart, and I know I was a good mom. But there wasn’t a lot I could point to and say, that’s why I’m special.
CHARLES DUHIGG

Goodness Known Myself Smart Special Thinking
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
Simply giving employees a sense of agency- a feeling that they are in control, that they have genuine decision-making authority – can radically increase how much energy and focus they bring to their jobs.
CHARLES DUHIGG

Agency Authority Decision Employee Energy Job Simplicity
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
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
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
Cravings are what drive habits. And figuring out how to spark a craving makes creating a new habit easier.
CHARLES DUHIGG

Anand Thakur

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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