However, to modify a habit, you must decide to change it. You must consiously accept the hard work of identifying the cues and rewards that drive the habits' routines, and find alternatives. You must know you have control and be self-conscious enough to use it -- and every chapter in this book is devoted to illustrating a different aspect of why that control is real.

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.

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.

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.

At some point, if you're changing a really deep-seated behavior, you're going to have a moment of weakness.

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.

Change might not be fast and it isn't always easy. But with time and effort, almost any habit can be reshaped.