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Long term change is better served by building better habits, than by forcing your willpower.
You will choose the apple over the cake for a number of times ... and then give up. Building a habit to start the day by going to the gym will work better.
...to familiar environmental cues.
They form when you engage in a behavior repeatedly in the presence of consistent stimuli.
...means changing the cue that triggers it.
Instead of focusing on developing the habit of “working out,” develop the habit of putting yourself in the position to work out regularly: get home, get into workout clothes, prepare you water, go to the gym.
...of days to form a new habit.
Instead, habits come about gradually over time and in a non-linear fashion.
While consistency is key, missing one or a handful of opportunities to practice the desired habit will not ruin your chances at establishing that habit in the long run.
A lack of willpower is not the only factor that affects goal attainment.
The habit-forming philosophy is that you should do things slowly and steadily. Slow and steady leads to a more sustainable strategy for the long-run. But in many areas, this strategy doesn't apply.
The mistake here is assuming slow or fast always works best, without first checking if your specific strategy will be the best approach.