Task-bracketing involves using neural circuits in the basal ganglia to facilitate the learning and execution of new habits.

The concept of warming up the brain for cognitive tasks is not as well understood as warming up for physical activities, but it is equally important.

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.

You can build up task-bracketing to increase the likelihood of performing a challenging habit, like writing for an hour a day or working on mathematics.

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.

Errors during practice are essential as they cue your nervous system for error correction and open the door for neuroplasticity, allowing your brain to adapt and learn.

The ideal warm-up includes both general and specific components; a specific warm-up prepares your muscles and nervous system for the workout ahead.

The process of breaking habits can be enhanced by inserting a positive behavior immediately after the execution of the bad habit, creating a new sequence of neural activation that weakens the old habit.

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.