• moving through it is like an actual jungle
• your brain hates using energy, so as you start doing something, your brain lays a trail
• overtime it becomes easier to go through, and it becomes less and less effortless

A routine is a set of things you do the same way every time because they've worked out for you.

• for example, you set an alarm for 6:00 every night because that's when you want to wake up

imagine routines as being executed by a smart planner.

• slow and analytical
• the planner is aware of the future

Routines can turn into habits 

• a habit feels like you are on autopilot
• habits are started by triggers. triggers can be time or complex scenarios

imagine habits as a toddler

• for the toddler, the future doesn't exist
• it responds to your immediate desires
• can lead to bad habits

You need routines as much as habits.

You need routines for big thoughts and for example your taxes, but it would be too tiring to do every action as a routine, so habits help us consume less energy.

• Focus on small things
• Convince your brain that its not that hard, by making routines, and turning them into habits
• Break down your goal into small actions. So small it's manageable and so specific that you don't have to think about it a lot

A trigger is a signal to start an action

for example:

• seeing your training equipment
• time of day
• being in a specific place

If you want to work out after waking up. Always start doing your action in a certain context.

for example: always exercise in training clothes, in the same place at the same time.

Doing a workout will still take energy, but the decision to do it will feel less like a chore and more like a part of your day.

Not necessarily by rewarding yourself at the end, but by making it more enjoyable while doing it.

For example: listen to your favorite podcast when you work out.

It varies widely.

It depends on the behavior you are trying to get used to, what person you are, your stress levels, and many others.

It takes anything between 15 and 215 days to start your action automatically by its trigger.

It might feel easy in the first few weeks, but continuing is the most important part

You don't have to spend money to improve yourself.

You can track your habits in a dedicated app, on your phone, on paper, or in a journal.