Once you break a habit into its components, you can fiddle with the gears.

This process within our brains is a three-step loop. First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. Then there is the routine, which can be physical or mental or emotional. Finally, there is a reward, which helps your brain figure out if this particular loop is worth remembering for the future: THE HABIT LOOP

You can't suddenly say, 'I want a brand new habit tomorrow,' and expect it to be easy and effortless.

Even though it's hard to learn how to back your car out the driveway at first, once it becomes a habit, you can do it almost automatically and think about something else, like the meeting that you need to go to today or what's on the radio.

Candy bar companies, through commercials, have tied their products to low-energy cues, transforming what was once a dessert into a pick-me-up for cubicle dwellers.

Once you break someone of the habit of up-talking, they can start to see immediate improvement in their careers.