BJ Fogg

A Golden Behavior has three criteria.
The behavior is effective in realizing your aspiration (impact)
You want to do the behavior (motivation)
You can do the behavior (ability

When we match ourselves with behaviors that we already want to do, not what we think we should do, there is no need to fuss with motivational tricks or techniques later

We should be dreamy about aspirations but not about the behaviors that will get us there

you hear about people making big changes because this is the exception, not the rule

While small might not be sexy, it is successful and sustainable

bursts and busts

Do you have enough time to do the behavior?
Do you have enough money to do the behavior?
Are you physically capable of doing the behavior?
Does the behavior require a lot of creative or mental energy?
Does the behavior fit into your current routine or does it require you to make adjustments

The key is not to raise the bar

There are still days when my motivation is unusually low for flossing. On those days, I floss only one tooth

The important thing to remember about procrastination is that the perception of difficulty can be just as important as the actual difficulty