Before this, I had slept terribly most nights when I was worrying about the conference. I hated going to bed — it felt like gearing up for a battle. - B.J. Fogg

Good feelings spur the production of a neurotransmitter (a chemical messenger in the brain) called dopamine that controls the brain’s “reward system” and helps us remember what behavior led to feeling good so we will do it again. With the help of dopamine, the brain encodes the cause-and-effect relationship, and this creates expectations for the future.

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

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.)