"The Power of Habit Theory: I have a nerdy obsession with knowing more about random things and theories, so I've given myself an excuse to spend hours researching the topics I wish I knew more about. Let's get into today's topic, the habit theory that changed mine and probably everyone you've seen on Instagram's life."

"Power of Small Habits: 'If you want to make a change in your life, it is these small daily actions, not the big changes, that make a difference.' and 'Your identity is quite literally made up of your actions. So you're defined by what you do.' "

"The Power of Exponential Growth: It's 3,700 percent better because of exponential growth. To give an example of this, if you started the year with a £100 and you were able to increase that by 1% every day, by the end of the year, you would have £3,778. So you wouldn't just have £100 plus £365 because of the exponential growth. This is how much your life can improve. Conversely, if you get 1% worse each day for 1 year, you'll decline nearly down to 0. So what starts as a small win or, on the other hand, a minor setback can actually accumulate into something much, much more."

"Understanding Rewards and the Brain: Think of your brain as a reward detector. It's always monitoring and bookmarking the actions that give you rewards so that it can repeat them again and again and again. And the more immediate that reward, the more likely your brain will be to repeat that action."

"Understanding Habits: We are wired to want that dopamine hit. So if we're gonna do a task, we want to know we've achieved that task. We want to be able to literally tick it off. All these 4 steps in the habit loop are essential for making or breaking any habit. So without the first three steps, a behavior will not occur. Without all 4, a behavior will not be repeated. So once you know about how this system works, you can hack it to create the right habits and break the wrong habits that align with the person that you want to be."

"Overcoming Smoking Addiction: 'So you're making the craving less attractive because you're not actually craving it as much because you are getting that hit from elsewhere. You're making the response difficult. You've already made it relatively difficult by hiding or throwing away. You're not buying any more cigarettes. But on top of that, maybe you don't go past the shop on the way home where you usually buy cigarettes. And you can make the reward unsatisfying by maybe having an accountability partner, and you have to tell that person every single time you actually smoke.'"

"Understanding the Science of Habits: The most useful time to think about your loop is when you're goal setting. So let's say you want to do 10,000 steps every day, think about how you can optimize the habit loop for that action. What's your cue to do it? Are you going to walk at a specific time every day? How will you make it an easy action to do? What reward will you give yourself after you've hit that target? These are the systems that I use every time I set a goal because they're science backed."

"Goal Achievement Strategy: Those goals will never ever ever come true if you have not integrated them into your every day. If you haven't built a habit loop based on them."

"Importance of Habit Formation: 'What is gonna be your habit loop for that specific goal? It's not as easy as it sounds but it's also not as hard as it sounds. 1%. 1% better. You can do that. And the way you can do that is by making sure that the habits you are doing every single day are exactly aligned with the overall goals you set. It's not about setting the goals. It's not about the big picture.'"

"Habit Theory and Goal Achievement: I fully believe in goals being wishes until you genuinely have a plan."