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

Then one day, we’ll put the reward in the old place, and put in the rat, and, by golloy, the old habit will rememerge right away. habits never really disappear. They’re encoded into the sturctures of our brain, and that’s a huge advantage for us, because it would be awful if we had to relearn how to drive after every vacation. 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.

Once people learned how to believe in something, that skill started spilling over to other parts of their lives, until they started believing they could change. Belief was the ingredient that made a reworked habit loop into a permanent behavior.

This is the real power of habit: the insight that your habits are what you choose them to be.

The brain has this amazing ability to find happiness even when the memories of it are gone.

Small wins are a steady application of a small advantage.

Habits, scientists say, emerge because the brain is constantly looking for ways to save effort.