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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

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
Champions don’t do extraordinary things. They do ordinary things, but they do them without thinking, too fast for the orther team to react. They follow the habits they’ve learned.
CHARLES DUHIGG

Champion Fast Follow Habit Learning Ordinary Reaction Thinking
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 more you focus, the more that focus becomes a habit.
CHARLES DUHIGG

Focus Habit Yourself
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
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
Habits, scientists say, emerge because the brain is constantly looking for ways to save effort.
CHARLES DUHIGG

Brain Effort Habit Save Science Way
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
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 tell people that they have what it takes to succeed, they’ll prove you right.
CHARLES DUHIGG

People Right Success Yourself
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
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
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
Hiding what you know is sometimes as important as knowing it.
CHARLES DUHIGG

Hide Important Known 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

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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