People often underestimate what can be achieved in a short time, but they also underestimate how quickly they can fall back into bad habits. It's a long-term project because it's not just a diet; it's a way of eating that prevents future weight gain.

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.

Metrics and goals are only useful if leveraged as motivational tools; create a visual representation of your growth targets and update it regularly to keep your focus.

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.

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

Progression over time is crucial. You can add small amounts of weight or repetitions each week, but be cautious not to increase too much too quickly to avoid injury. Tracking your progress is essential to ensure you're challenging yourself appropriately.

To effectively change habits, you need incentives, whether positive or negative. Self-control is overrated, and setting up external commitments can help reinforce your goals, as I did when I announced my intention to start a company to my colleagues.

Behavioral change is more effective when approached in small, manageable steps rather than overwhelming leaps.