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

Self-discipline has a bigger effect on academic performance than does intellectual talent.

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.

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.

If you believe you can change - if you make it a habit - the change becomes real.

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

Small wins are a steady application of a small advantage.