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This is the real power of habit: the insight that your habits are what you choose them to be.

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
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
Since the 17th century, insurance agents have been the foremost experts on risk.
CHARLES DUHIGG

Agent Expert Insurance Risk
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 brain has this amazing ability to find happiness even when the memories of it are gone.
CHARLES DUHIGG

Ability Amazing Finding Happiness Memories
The more you focus, the more that focus becomes a habit.
CHARLES DUHIGG

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

Anand Thakur
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
America is the Saudi Arabia of coal.
CHARLES DUHIGG

Coal Country Power
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
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
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 dress a new something in old habits, it’s easier for the public to accept it.
CHARLES DUHIGG

Acceptance Habit Public Yourself
Self-discipline has a bigger effect on academic performance than does intellectual talent.
CHARLES DUHIGG

Anand Thakur
Hiding what you know is sometimes as important as knowing it.
CHARLES DUHIGG

Hide Important Known Yourself
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
There’s a natural instinct embedded in friendship, a sympathy that makes us willing to fight for someone we like when they are treated unjustly.
CHARLES DUHIGG

Fight Friendship Natural Sympathy Treat
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
For a habit to stay changed, people must believe change is possible.
CHARLES DUHIGG

Believe Change Habit People Possible Stay
Small wins are a steady application of a small advantage.
CHARLES DUHIGG

Advantage Application Small Win
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
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
There’s something about it that makes other good habits easier.
CHARLES DUHIGG

Easy Goodness Habit
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

This is the real power of habit: the insight that your habits are what you choose them to be.

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This is the real power of habit: the insight that your habits are what you choose them to be.

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