The Power of Habit: Why We Do What We Do in Life and Business

by Charles Duhigg

Studies of people who have successfully started new exercise routines, for instance, show they are more likely to stick with a workout plan if they choose a specific cue, such as running as soon as they get home from work, and a clear reward, such as a beer or an evening of guilt-free television.

One of the best cues for exercise is agreeing to meet a friend at the gym on a particular evening, or planning a run with a colleague for some morning. As future chapters explain, cues that are embedded in social networks are particularly powerful.