• The one constant in your life is yourself.

• Use your adherence to process, not your actual results. So if you're trying to lose weight, evaluate yourself based on how well you stick to your plan rather than the number on the scale, especially in the short term.

• Track your adherence to process, not your results.

• As much as we may like to imagine ourselves as islands at times, so much of the quality of our lives and external impact will be determined by our interactions with others.

• You'll get the greatest compliance by maximizing frequency and minimizing intensity.

• Start small, become consistent, and increase at a manageable pace. That's how you optimize for the finish line, rather than the starting line.

• To drink bagged tea and decide you don't like tea is to eat a beef-flavored dog snack and decide you don't like steak.