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Rather, to change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine.

Charles Duhigg

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

Advantage Application Small 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
The brain has this amazing ability to find happiness even when the memories of it are gone.
CHARLES DUHIGG

Ability Amazing Finding Happiness Memories
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
America is the Saudi Arabia of coal.
CHARLES DUHIGG

Coal Country Power
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
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
Rather, to change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine.
CHARLES DUHIGG

Change Habit Old Reward Routine
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
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
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
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 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
Once you understand that habits can change, you have the freedom and the responsibility to remake them. Once you understand that habits can be rebuilt, the power of habit becomes easier to grasp and the only option left is to get to work.
CHARLES DUHIGG

Easy Freedom Habit Option Understand Yourself

Rather, to change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine.

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Rather, to change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine.

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Popular Authors

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