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The Golden Rule of Habit Change: You can’t extinguish a bad habit, you can only change it.

Charles Duhigg

The problem is that your brain can’t tell the difference between bad and good habits, and so if you have a bad one, it’s always lurking there, waiting for the right cues and rewards.
CHARLES DUHIGG

Brain Difference Oneself Problem Reward Yourself
The brain has this amazing ability to find happiness even when the memories of it are gone.
CHARLES DUHIGG

Ability Amazing Finding Happiness Memories
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
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
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
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
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
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
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
If you tell people that they have what it takes to succeed, they’ll prove you right.
CHARLES DUHIGG

People Right Success Yourself
The more you focus, the more that focus becomes a habit.
CHARLES DUHIGG

Focus Habit Yourself
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
Companies aren’t families. They’re battlefields in a civil war.
CHARLES DUHIGG

Civil Company Family War
America is the Saudi Arabia of coal.
CHARLES DUHIGG

Coal Country Power
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
Belief is easier when it occurs within a community.
CHARLES DUHIGG

Belief Community Occur

The Golden Rule of Habit Change: You can’t extinguish a bad habit, you can only change it.

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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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