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Video games are a more concentrated form of play than board games. Compared to nature, these pleasure-packed experiences are hard to resist. We have the brains of our ancestors but temptations they never had to face. Interestingly, the reward system that is activated in the brain when you receive a reward is the same system that is activated when you anticipate a reward. This is one reason the anticipation of an experience can often feel better than the attainment of it. As a child, thinking about Christmas morning can be better than opening the gifts. As an adult, daydreaming about an upcoming vacation can be more enjoyable than actually being on vacation. It is the anticipation of a reward-not the fulfillment of it-that gets us to take action. The greater the anticipation, the greater the dopamine spike. We don’t choose our earliest habits, we imitate them. We follow the script handed down by our friends and family, our church or school, our local community and society at large.

You’re getting yourself to acknowledge the need for action-and that can make all the difference. The punch line is clear: people who make a specific plan for when and where they will perform a new habit are more likely to follow through. Too many people try to change their habits without these basic details figured out. We tell ourselves, “I’m going to eat healthier” or “I’m going to write more,” but we never say when and where these habits are going to happen. We leave it up to chance and hope that we will “just remember to do it” or feel motivated at the right time. An implementation intention sweeps away foggy notions like “I want to work out more” or “I want to be more productive” or “I should vote” and transforms them into a concrete plan of action. Once an implementation intention has been set, you don’t have to wait for inspiration to strike. Do I write a chapter today or not?

Lost days hurt you more than successful days help you. If you start with $100, then a 50 percent gain will take you to $150. But you only need a 33 percent loss to take you back to $100. In other words, avoiding a 33 percent loss is just as valuable as achieving a 50 percent gain. Named after the economist Charles Goodhart, the principle states, “When a measure becomes a target, it ceases to be a good measure.” Measurement is only useful when it guides you and adds context to a larger picture, not when it consumes you. Each number is simply one piece of feedback in the overall system. Never miss twice. If you miss one day, try to get back on track as quickly as possible. The threat of a bad review forces a plumber to be good at his job. The possibility of a customer never returning makes restaurants create good food.

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The cost of cutting the wrong blood vessel makes a surgeon master human anatomy and cut carefully. When the consequences are severe, people learn quickly. When you can’t win by being better, you can win by being different. By combining your skills, you reduce the level of competition, which makes it easier to stand out. A good player works hard to win the game everyone else is playing. A great player creates a new game that favors their strengths and avoids their weaknesses. The greatest threat to success is not failure but boredom. When you know the simple movements so well that you can perform them without thinking, you are free to pay attention to more advanced details. In this way, habits are the backbone of any pursuit of excellence. The upside of habits is that we can do things without thinking. The downside of habits is that you get used to doing things a certain way and stop paying attention to little errors.