Limitless

Think about an important task you’ve been putting off. What is it? How can you break it down into simpler steps that you can do each day?

Small simple steps repeated lead to habits.

Our habits are a core part of who we are.

“The habits you repeat (or don’t repeat) every day largely determine your health, wealth, and happiness.

Knowing how to change your habits means knowing how to confidently own and manage your days, focus on the behaviors that have the highest impact, and reverse-engineer the life you want.”

breaking a bad habit isn’t about ending that habit, but rather about replacing it with a different, more constructive, habit.

one important issue is how strongly you really want to break the habit in question. Second, how established is the problem habit? It is easier to break a new habit than an old one. Third, what are the consequences of not breaking the habit?

“a person must have sufficient motivation, sufficient ability, and an effective prompt.

“a person must have sufficient motivation, sufficient ability, and an effective prompt. All three factors must be present at the same instant for the behavior to occur.”

You need the desire to do it, since it is exceedingly difficult to make habitual anything you really don’t want to do; you need the skills to do it, since it’s nearly impossible to make a habit out of anything you don’t have the capacity to accomplish; and you need something to get the habit loop started

We only perceive something to be simple if we have the time available to perform the function.

We consider things that are physically easy for us to be simple. Brain cycles: Simple things don’t tax our thinking, and we shy away from things that require us to think too hard.

A spark is a type of prompt that immediately leads to a form of motivation.

W is for Want: Make sure you really want it. It’s nearly impossible to turn something into a habit if you don’t want to do that thing.

is for Innate: Does the new habit you’re trying to adopt align well with your innate abilities?

N is for Now: Create a prompt for yourself that encourages you to perform the new habit now.

two particular challenges: brushing his teeth with his opposite hand and taking a cold shower every morning.

if you jump-start your day by jump-starting your brain with a series of simple activities, you have a huge advantage

Before I even get out of bed, I spend some time reflecting on my dreams. Dreams are an expression of the work your

Before I even get out of bed, I spend some time reflecting on my dreams.