Small wins are a steady application of a small advantage.

Belief is easier when it occurs within a community.

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.

What we know from lab studies is that it's never too late to break a habit. Habits are malleable throughout your entire life. But we also know that the best way to change a habit is to understand its structure - that once you tell people about the cue and the reward and you force them to recognize what those factors are in a behavior, it becomes much, much easier to change.

For a habit to stay changed, people must believe change is possible.

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.

What studies say the number one best way to start an exercise habit is to give yourself a reward that you genuinely enjoy.