The brain prefers to automate behaviors through reflexive actions, which requires less energy than focused thought.

Brushing your teeth is an example of a habit that most people perform regardless of their emotional state, demonstrating strong habit strength.

Practicing skills like martial arts or playing an instrument often involves repetitive actions without questioning how to improve faster.

Ninety percent of the time, we think the same thoughts as the day before, which can lead to hardwired beliefs and automatic behaviors.

Humans often make instinctive decisions and then rationalize them, rather than making decisions based on objective reasoning.

Broaden your perspective on habit execution by associating it with a larger time frame, linking it to positive outcomes like elevated mood and satisfaction after completing the habit.

To effectively form habits, consider not just the execution of the habit but also the events that precede and follow it, creating a context for dopamine association, and visualize the entire sequence of steps involved, from preparation to completion, while positively anticipating the benefits that follow.

When we consciously respond to people and external events, we create a new environment in our body that leads to better lifestyle choices, making those choices feel effortless.

The idea that being very specific about when to perform a habit increases the likelihood of doing it is true in the short term, but not in the long term; our nervous system generates behavior based on our state, not just time.