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.

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.

Hiding what you know is sometimes as important as knowing it.

Some say because music is as much about personal expression as listening pleasure, sharing is integral to why songs have value in the first place.

Belief is easier when it occurs within a community.

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.

The Golden Rule of Habit Change: You can't extinguish a bad habit, you can only change it.