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.

Charles Duhigg

Champions don’t do extraordinary things. They do ordinary things, but they do them without thinking, too fast for the orther team to react. They follow the habits they’ve learned.

Charles Duhigg

The problem is that your brain can't tell the difference between bad and good habits, and so if you have a bad one, it's always lurking there, waiting for the right cues and rewards.

Charles Duhigg

The best agencies understood the importance of routines. The worst agencies were headed by people who never thought about it, and then wondered why no one followed their orders.

Charles Duhigg

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.

Charles Duhigg

Simply giving employees a sense of agency- a feeling that they are in control, that they have genuine decision-making authority - can radically increase how much energy and focus they bring to their jobs.

Charles Duhigg

What we know from lab studies is that it's never too late to break a habit. Habits are malleable throughout your entire life. But we also know that the best way to change a habit is to understand its structure - that once you tell people about the cue and the reward and you force them to recognize what those factors are in a behavior, it becomes much, much easier to change.

Charles Duhigg

Companies aren’t families. They’re battlefields in a civil war. Yet despite this capacity for internecine warfare, most companies roll along relatively peacefully, year after year, because they have routines—habits—that create truces that allow everyone to set aside their rivalries long enough to get a day’s work done.

Charles Duhigg

I think I'm smart, and I know I was a good mom. But there wasn't a lot I could point to and say, that's why I'm special.

Charles Duhigg

A movement starts because of the social habits of friendship and the strong ties between close acquaintances. It grows because of the habits of a community, and the weak ties that hold neighborhoods and clans together. And it endures because a movement's leaders give participants new habits that create a fresh sense of identity and a feeling of ownership.

Charles Duhigg

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.

Charles Duhigg

Typically, people who exercise start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. It's not completely clear why. But for many people, exercise is a keystone habit that triggers widespread change.

Charles Duhigg

Habits are powerful, but delicate. They can emerge outside our consciousness, or can be deliberately designed. They often occur without our permission, but can be reshaped by fiddling with their parts. They shape our lives far more than we realize—they are so strong, in fact, that they cause our brains to cling to them at the exclusion of all else, including common sense.

Charles Duhigg

It is facile to imply that smoking, alcoholism, overeating, or other ingrained patters can be upended without real effort. Genuine change requires work and self-understanding of the cravings driving behaviours.

Charles Duhigg