To make a new behavior stick, you must make it easy, attach it to an existing habit, and ensure your environment supports the desired behavior.

Your environment influences your behavior more than you think, so keep equipment like a kettlebell visible and accessible in your kitchen to make workouts easier to start.

You brush your teeth daily not for a future outcome, but because the habit is easy, part of a routine, and supported by your environment, making it part of who you are.

You cannot rely on motivation because it naturally goes up and down; a new habit must be easy enough to do even when your motivation is low.

Saying you're going to do something and not following through is toxic because it proves to yourself that you can't be trusted or relied upon.

The most effective way to trigger a new behavior is to attach it to an existing habit you already do without conscious thought, like making your morning coffee.

If you constantly push change into the future, you reinforce the belief that change is separate from where you are, making you an eternal project that is never complete.

The main benefit of a daily five-minute strength workout is not muscle health, but building self-trust by showing yourself that you can prioritize your own well-being.