The backbone of this book is my four-step model of habits – cue, craving, response, and reward – and the four laws of behavior change that evolve out of these steps.
There wasn’t one defining moment on my journey from medically induced coma to Academic All-American; there were many. It was a gradual evolution, a long series of small wins and tiny breakthroughs. The only way I made progress – the only choice I had – was to start small.
In this way, the process of building habits is actually the process of becoming yourself.
It is easier to associate a new habit with a new context than to build a new habit in the face of competing cues.
Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits.
Unfortunately, the slow pace of transformation also makes it easy to let a bad habit slide.
If you want to predict where you’ll end up in life, all you have to do is follow the curve of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty years down the line. Are you spending less than you earn each month? Are you making it into the gym each week? Are you reading books and learning something new each day? Tiny battles like these are the ones that will define your future self.
Once we fit in, we start looking for ways to stand out.
Technology can transform actions that were once hard, annoying, and complicated into behaviors that are easy, painless, and simple. It is the most reliable and effective way to guarantee the right behavior.
If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve.
A good player works hard to win the game everyone else is playing. A great player creates a new game that favors their strengths and avoids their weaknesses.
Your culture sets your expectation for what is “normal.
For most of my young life, being an athlete was a major part of my identity. After my baseball career ended, I struggled to find myself. When you spend your whole life defining yourself in one way and that disappears, who are you now?
The goal in any sport is to finish with the best score, but it would be ridiculous to spend the whole game staring at the scoreboard. The only way to actually win is to get better each day. In the words of three-time Super Bowl winner Bill Walsh, “The score takes care of itself.” The same is true for other areas of life. If you want better results, then forget about setting goals. Focus on your system instead.
Variable rewards or not, no habit will stay interesting forever. At some point, everyone faces the same challenge on the journey of self-improvement: you have to fall in love with boredom.
But this coach was saying that really successful people feel the same lack of motivation as everyone else. The difference is that they still find a way to show up despite the feelings of boredom.
Habits do not restrict freedom. They create it. In fact, the people who don’t have their habits handled are often the ones with the least amount of freedom.
We are continually undergoing microevolutions of the self.
We are limited by where our habits lead us. This is why mastering the decisive moments throughout your day is so important. Each day is made up of many moments, but it is really a few habitual choices that determine the path you take. These little choices stack up, each one setting the trajectory for how you spend the next chunk of time. Habits are the entry point, not the end point. They are the cab, not the gym.
Self-control is a short-term strategy, not a long-term one.
Highly focused people do not leave their options open. They select their priorities and are comfortable ignoring the rest. If you commit to nothing, you’ll be distracted by everything.