Cravings are what drive habits. And figuring out how to spark a craving makes creating a new habit easier.

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

The same process that makes AA so effective—the power of a group to teach individuals how to believe—happens whenever people come together to help one another change. Belief is easier when it occurs within a community.

There's a natural instinct embedded in friendship, a sympathy that makes us willing to fight for someone we like when they are treated unjustly.

Willpower isn’t just a skill. It’s a muscle, like the muscles in your arms or legs, and it gets tired as it works harder, so there’s less power left over for other things.

Since the 17th century, insurance agents have been the foremost experts on risk.

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.