Self-control is critical to developing new habits and overcome resistance.

But by pushing ourselves too hard, we exhaust the mental muscles needed to stay focused, to avoid temptations, and to persist in the face of frustration or failure. 

It is the tension between the ‘current state’ and ‘desired state’ that creates anxiety and fear.

Most people feel paralyzed — they focus on ‘the gap’ (how much they need to accomplish) versus on moving forward.

Focus on making small everyday progress. What is the 10% change that is going to move your life forward?

Momentum is the force that something has when it is moving. It’s the strength that allows you to keep going — it grows stronger and faster with time.

Momentum is when your preparation starts to make sense — your effort becomes visible in the form of achievements. Momentum is a rewarding and joyful feeling.

... ten percent at a time:

• Prioritize your first steps: focus on one or two things you want to improve. Keep change simple.
• No step is too small: focus on gaining momentum.
• Celebrate small wins: Acknowledging progress is vital to consolidate the momentum and keep yourself going.
• Focus on the gain, not on the gap: Focus on your daily 10%