The author suggests using the following strategy: I will (BEHAVIOUR) at (TIME) in (LOCATION). For example, ‘I will exercise for one hour at 5 p.m. in my local gym'. This practice gives the desired habit a time and space to live in the world.

focus on values and principles to drive the identity rather than focusing on goals and outcomes.

He uses this example to illustrate the point that motion is different from taking action. Motion involves strategizing and learning, while action involves actually doing and making mistakes that are instructive. Motion is useful, but only action leads to results.

The author suggests that it is ultimately frequency that makes the difference and that a habit will be formed when it has been performed with enough frequency.

if you want to form a habit, make it obvious, attractive, easy to accomplish, and satisfying. If you want to break a habit, make it invisible, unattractive, difficult, and unsatisfying.

habits are easier to change in a new environment.

Based on this realization, the author notes that it is more important to focus on systems rather than the goal itself.

It works by tying a desired new habit to an action you are already completing regularly.

a feedback loop, where the actions feed into the identity, the identity feeds the action, and this continues indefinitely.