Chris > Chris's Quotes

“what we do has an implicit influence on what we think, which in turn drives our future actions.”
― Joe Fontenot, Life Hacking Spiritual Disciplines: How to Find God in a Noisy World

“Change might not be fast and it isn't always easy. But with time and effort, almost any habit can be reshaped.”
― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

“Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.”
― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

“The Golden Rule of Habit Change: You can't extinguish a bad habit, you can only change it.”
― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

“Champions don’t do extraordinary things. They do ordinary things, but they do them without thinking, too fast for the other team to react. They follow the habits they’ve learned.”
― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

“Willpower isn’t just a skill. It’s a muscle, like the muscles in your arms or legs, and it gets tired as it works harder, so there’s less power left over for other things.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“Rather, to change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“If you believe you can change - if you make it a habit - the change becomes real.”
― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

“This process within our brains is a three-step loop. First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. Then there is the routine, which can be physical or mental or emotional. Finally, there is a reward, which helps your brain figure out if this particular loop is worth remembering for the future: THE HABIT LOOP”
― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

“THE FRAMEWORK: • Identify the routine • Experiment with rewards • Isolate the cue • Have a plan”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“As people strengthened their willpower muscles in one part of their lives—in the gym, or a money management program—that strength spilled over into what they ate or how hard they worked. Once willpower became stronger, it touched everything.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“Small wins are a steady application of a small advantage.”
― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

“Simply giving employees a sense of agency- a feeling that they are in control, that they have genuine decision-making authority - can radically increase how much energy and focus they bring to their jobs.”
― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

“If you want to do something that requires willpower—like going for a run after work—you have to conserve your willpower muscle during the day,”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“Once you know a habit exists, you have the responsibility to change it . . . others have done so . . . That, in some ways, is the point of this book. Perhaps a sleep-walking murderer can plausibly argue that he wasn’t aware of his habit, and so he doesn’t bear responsibility for his crime, but almost all of the other patterns that exist in most people’s lives — how we eat and sleep and talk to our kids, how we unthinkingly spend our time, attention and money — those are habits that we know exist. And once you understand that habits can change, you have the freedom and the responsibility to remake them. Once you understand that habits can be rebuilt, the power of habit becomes easier to grasp and the only option left is to get to work.”
― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

“There's a natural instinct embedded in friendship, a sympathy that makes us willing to fight for someone we like when they are treated unjustly.”
― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

“Habits are powerful, but delicate. They can emerge outside our consciousness, or can be deliberately designed. They often occur without our permission, but can be reshaped by fiddling with their parts. They shape our lives far more than we realize—they are so strong, in fact, that they cause our brains to cling to them at the exclusion of all else, including common sense.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“there’s nothing you can’t do if you get the habits right.”
― Charles Duhigg, The Power of Habit: Why We Do What We Do and How to Change

“Small wins are exactly what they sound like, and are part of how keystone habits create widespread changes. A huge body of research has shown that small wins have enormous power, an influence disproportionate to the accomplishments of the victories themselves. “Small wins are a steady application of a small advantage,” one Cornell professor wrote in 1984. “Once a small win has been accomplished, forces are set in motion that favor another small win.”4.14 Small wins fuel transformative changes by leveraging tiny advantages into patterns that convince people that bigger achievements are within reach.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“Self-discipline predicted academic performance more robustly than did IQ. Self-discipline also predicted which students would improve their grades over the course of the school year, whereas IQ did not.… Self-discipline has a bigger effect on academic performance than does intellectual talent.”5.2”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“This is how willpower becomes a habit: by choosing a certain behavior ahead of time, and then following that routine when an inflection point arrives.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“That’s why signing kids up for piano lessons or sports is so important. It has nothing to do with creating a good musician or a five-year-old soccer star,” said Heatherton. “When you learn to force yourself to practice for an hour or run fifteen laps, you start building self-regulatory strength. A five-year-old who can follow the ball for ten minutes becomes a sixth grader who can start his homework on time.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“Every choice we make in life is an experiment.”
― Charles Duhigg, Smarter Faster Better: The Secrets of Being Productive in Life and Business

“But to change an old habit, you must address an old craving. You have to keep the same cues and rewards as before, and feed the craving by inserting a new routine.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“When people believe they are in control, they tend to work harder and push themselves more. They are, on average, more confident and overcome setbacks faster.”
― Charles Duhigg, Smarter Faster Better: The Secrets of Being Productive in Life and Business

“Good leaders seize crises to remake organizational habits.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“Habits, scientists say, emerge because the brain is constantly looking for ways to save effort.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“When a habit emerges, the brain stops fully participating in decision making. It stops working so hard, or diverts focus to other tasks. So unless you deliberately fight a habit—unless you find new routines—the pattern will unfold automatically.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“Want to exercise more? Choose a cue, such as going to the gym as soon as you wake up, and a reward, such as a smoothie after each workout. Then think about that smoothie, or about the endorphin rush you’ll feel. Allow yourself to anticipate the reward. Eventually, that craving will make it easier to push through the gym doors every day.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business

“The underlying mechanism that maintains closeness in marriage is symmetry,” one prominent researcher, John Gottman, wrote in the Journal of Communication. Happy couples “communicate agreement not with the speaker’s point of view or content, but with the speaker’s affect.” Happy couples ask each other more questions, repeat what the other person said, make tension-easing jokes, get serious together. The next time you feel yourself edging toward an argument, try asking your partner: “Do you want to talk about our emotions? Or do we need to make a decision together? Or is this about something else?”
― Charles Duhigg, Supercommunicators: How to Unlock the Secret Language of Connection