Practice these six new habits for one week, revising and rehearsing as needed. (If you don’t like a new habit, discard it and add something else.) - B.J. Fogg

The quality of our life on planet earth depends on the choices we make every day. Choices about how we spend our time, how we live our lives, and most important, how we treat ourselves and others. I am sad to see how people seem to be more bitter, divided, and overwhelmed than ever these days. We are as a global community, increasingly disconnected from ourselves and other people. The first step toward fixing what ills us, is to embrace feeling better. Habits are a means to this end. They teach us the skills of change and they propel us towards our dreams, and they add more shine to the world. By embracing feelings of success and adding more goodness to you day-to-day life, you are making the world brighter not only for yourself, but also for others. You are vanquishing shame and guilt and you are freeing yourself and others who have endured a lifetime of self trash talk. The most profound transformations I've shared with you in this book are not about discreet habits being formed, they are about essential shifts in experience, from suffering to less suffering, from fear to hope, from being overwhelmed to feeling empowered.

Don’t pressure yourself to do more than the tiniest version of your habit. If you’re sick, tired, or just not in the mood, scale back to tiny.

Steps in Behavior Design Step 1: Clarify the Aspiration Step 2: Explore Behavior Options Step 3: Match with Specific Behaviors