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The more you focus, the more that focus becomes a habit.

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

Anand Thakur
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
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
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
There’s something about it that makes other good habits easier.
CHARLES DUHIGG

Easy Goodness Habit
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
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
Belief is easier when it occurs within a community.
CHARLES DUHIGG

Belief Community Occur
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
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
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

The more you focus, the more that focus becomes a habit.

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The more you focus, the more that focus becomes a habit.

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