Sustaining change is difficult to do with willpower alone, because willpower becomes more worn out the more we use it. A better way is to decrease the willpower required by decreasing the "activation energy" (time, choices, mental and physical effort) for habits we want to adopt, and alternatively, increasing it for habits we want to avoid.
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Make the things you want to do take 20 seconds less time to start and let the things you want to keep away from take 20 seconds longer to get going.
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