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Most of us don’t revel in the copious free time we have before we become parents, hit managerial levels at work, or start our own businesses.

…even if you find this process difficult, the good news is that we get better at things the more we practice.

…reinforcement does require you to have a clear view of the destination, and it requires you to be savvy enough to reinforce the bright spot behaviors when they happen.

Reinforcement is the secret to getting past the first step of your long journey and on to the second, third, and hundredth steps.

…one of the subtle ways in which our environment acts on us is by reinforcing (or deterring) our habits.

Failing is often the best way to learn, and because of that, early failure is a kind of necessary investment.

We will struggle, we will fail, we will be knocked down – but throughout, we’ll get better, and we’ll succeed in the end.

Coaches are masters of shrinking the change. By pushing their teams to attain a sequence of ‘small, visible goals,’ they build momentum.

People pay closer attention to the bad stuff, reflect on it more, remember it longer, and weigh it more heavily in assessing the person overall.

Under the right conditions, the problems of commitment, alignment, motivation, and change largely take care of themselves.