If you miss a day in your habit formation, simply return to your routine the next day without punishing yourself for the slip.

Chunk the 21-day habit formation into two-day bins, focusing on performing four to five habits for two days before resetting and assessing your progress.

To form new habits, engage in a 21-day program where you aim to perform six new habits each day, but realistically expect to complete only four to five of them.

If you miss a day of morning sunlight, try to get twice as much sunlight exposure the following day to compensate.

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.

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

You must embrace the 'day one' mentality, continuously striving for improvement without becoming complacent.

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.

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.