Gretchen Rubin

All events have a backstory, a history, some amount of risk and sacrifice.

• If we focus on the event only, we will not be able to do anything with our lives.
• If we follow the process, daily making ourselves better and stay committed, we end up getting the life we desire.

As we know, exercise in any form makes us better.

Instead of complicating the process and making it a big event, just smoothen the daily process. Make a habit of going out to exercise by getting up early, wearing the right clothes, packing the gym bag at night, so that you remove friction from the activity.

Chances are you won't just wake up one day and suddenly change your life. To go where you want to go, you have to chart out a plan.

For example: If you feel the cue of smoking, replace the smoking with some other activity like having a cup of coffee.

• upholders: disciplined and respond to both internal and external expectations;
• obligers :can’t keep commitments to themselves but respond to expectations from others; 
• questioners: ask why and can keep a habit if they understand the logic reasoning; 
• rebels: hate being told what to do by others, so it has to be something they want to do.

• Many rely on a “streak” feature: they track how many consecutive days you’ve completed the habit;
• Other apps offer accountability features to pressure you into completing your goal; 
• Some apps turn habit formation into a game: The app rewards users who complete their habits with badges and other virtual incentives.