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.

A movement starts because of the social habits of friendship and the strong ties between close acquaintances. It grows because of the habits of a community, and the weak ties that hold neighborhoods and clans together. And it endures because a movement's leaders give participants new habits that create a fresh sense of identity and a feeling of ownership.

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

But countless studies have shown that a cue and a reward, on their own, aren't enough for a new habit to last. Only when your brain starts expecting the reward--craving the endorphins or sense of accomplishment--will it become automatic to lace up your jogging shoes each morning. The cue, in addition to triggering a routine, must also trigger a craving for the reward to come.

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.

The waste from power plants is essentially what is left over when you burn coal. And as we all know, coal is a relatively dirty mineral.

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