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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

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

Advantage Application Small Win
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
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
For a habit to stay changed, people must believe change is possible.
CHARLES DUHIGG

Believe Change Habit People Possible Stay
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
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
Habits are malleable throughout your entire life.
CHARLES DUHIGG

Change Habit Life Yourself
When people have a willpower failure, it’s because they haven’t anticipated a situation that’s going to come along.
CHARLES DUHIGG

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

Agent Expert Insurance Risk
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
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
It is facile to imply that smoking, alcoholism, overeating, or other ingrained patters can be upended without real effort. Genuine change requires work and self-understanding of the cravings driving behaviours.
CHARLES DUHIGG

Alcohol Behaviour Change Drive Effort Reality Smoking Understand
If you believe you can change – if you make it a habit – the change becomes real.
CHARLES DUHIGG

Believe Change Habit Reality Yourself
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

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.

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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.

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