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.

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

As people strengthened their willpower muscles in one part of their lives—in the gym, or a money management program—that strength spilled over into what they ate or how hard they worked. Once willpower became stronger, it touched everything.

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

Research suggests that investment bankers are more prone to commit fraud when they feel the competitor at their heels.

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.

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