What studies say the number one best way to start an exercise habit is to give yourself a reward that you genuinely enjoy.
CHARLES DUHIGGChampions 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.
More Charles Duhigg Quotes
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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.
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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.
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Research suggests that investment bankers are more prone to commit fraud when they feel the competitor at their heels.
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Belief is easier when it occurs within a community.
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At some point, if you’re changing a really deep-seated behavior, you’re going to have a moment of weakness.
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Rather, to change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine.
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The Golden Rule of Habit Change: You can’t extinguish a bad habit, you can only change it.
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The brain has this amazing ability to find happiness even when the memories of it are gone.
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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.
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Since the 17th century, insurance agents have been the foremost experts on risk.
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Hiding what you know is sometimes as important as knowing it.
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When people have a willpower failure, it’s because they haven’t anticipated a situation that’s going to come along.
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The more you focus, the more that focus becomes a habit.
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America is the Saudi Arabia of coal.
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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