Be the designer of your world and not merely the consumer of it. - James Clear

Placing a high value on salt, sugar, and fat is no longer advantageous to our health, but the craving persists because the brain’s reward centers have not changed for approximately fifty thousand years.

Whatever you're doing, do it well. If you're writing a thank you note, take an extra minute to mention something beyond the typical thank you. If you're exercising, do each set as well as you can. If you're in conversation, really listen and don't just wait for your turn to talk.

Having high standards adds up. You can nearly always find an extra minute to do it better. And most important, you prove to yourself that you're the type of person who does things well.

When determining the size or complexity of a new habit ask yourself: What can I stick to — even on my worst day?

Start there. Master the art of showing up. Then advance.