Disciplined people are better at structuring their lives in a way that does not require heroic willpower and self-control, in other words, they spend less time in tempting situations

The people with the best self-control are typically the ones who need to use it the least.

It’s easier to practice self-restraint when you don’t have to use it very often.

The way to improve these qualities is not by wishing you were a more disciplined person, but by creating a more disciplined environment

A habit that has been encoded in the mind is ready to be used whenever the relevant situation arises

Once a habit has been encoded, the urge to act follows whenever the environmental cues reappear

Bad habits are autocatalytic: the process feeds itself

They foster the feelings they try to numb. It’s a downward spiral, a runaway train of bad habits

Cue-induced wanting: an external trigger causes a compulsive craving to repeat a bad habit

Once you notice something, you begin to want it