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For a habit to stay changed, people must believe change is possible.

Charles Duhigg

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
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
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
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
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
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
Some say because music is as much about personal expression as listening pleasure, sharing is integral to why songs have value in the first place.
CHARLES DUHIGG

Expression Listening Music Personal Place Value
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
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
Hiding what you know is sometimes as important as knowing it.
CHARLES DUHIGG

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

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

Advantage Application Small Win
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
Between calculated risk and reckless decision-making lies the dividing line between profit and loss.
CHARLES DUHIGG

Calculation Division Loss Risk Yourself

For a habit to stay changed, people must believe change is possible.

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For a habit to stay changed, people must believe change is possible.

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