The type of person who frequents McDonald’s and the type who shops at the farmers’ market exhibit different eating behaviors across the board. - B. J. Fogg

A behavior is something you can do right now or at another specific point in time.

Will it help you do what you already want to do? Will it help you feel successful? The answers to those questions is freeing because if the change program doesn't satisfy these two requirements, it's not worth your time.

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.

It’s time for someone to say it: You’ve got to lower your expectations.