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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

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
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 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
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
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 tell people that they have what it takes to succeed, they’ll prove you right.
CHARLES DUHIGG

People Right Success Yourself
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
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
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 best agencies understood the importance of routines. The worst agencies were headed by people who never thought about it, and then wondered why no one followed their orders.
CHARLES DUHIGG

Agency Follow Order People Routine Understand Wonder
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
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
Self-discipline has a bigger effect on academic performance than does intellectual talent.
CHARLES DUHIGG

Anand Thakur
Companies aren’t families. They’re battlefields in a civil war.
CHARLES DUHIGG

Civil Company Family War
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
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
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 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
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
Habits are malleable throughout your entire life.
CHARLES DUHIGG

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

Agent Expert Insurance Risk
Hiding what you know is sometimes as important as knowing it.
CHARLES DUHIGG

Hide Important Known Yourself
Belief is easier when it occurs within a community.
CHARLES DUHIGG

Belief Community Occur
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 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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