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.

To effectively form habits, focus on the state of your brain and body rather than the specific time of day; this will help you anchor your habits more effectively.

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.

It can take anywhere from 18 to 254 days for different individuals to form the same habit, highlighting the variability in habit formation.

The neuroscience of habit formation and breaking is often overlooked, despite its significance in understanding behavior change.

To adopt a new habit, visualize the specific sequence of steps required to perform it, which can significantly increase the likelihood of success.

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 have peace of mind, you need to have peace of body first, which is why I emphasize the power of habits and daily routines. It's all about habits; whether I'm picking up a good habit or discarding a bad one, it takes time. For instance, if someone wants to be fit but is currently out of shape, it's not going to happen in three months. It's a long-term journey, at least ten years, where you'll break bad habits and replace them with good ones.

Many habits can undermine our health and life goals, so it's important to understand how to form and break them effectively.