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Last Updated on May 8, 2019

How to Break a Habit and Hack the Habit Loop

How to Break a Habit and Hack the Habit Loop

Is there something that you just love or can’t stop doing on a daily basis? Maybe you absolutely have to start your day with a coffee or you won’t be able to function. Or, you need to go for a run every evening. Perhaps it is something more subtle, like twirling your hair whenever you’re in deep thought, or tapping your fingers whenever you’re feeling impatient.

Take some time now to think about something specific that you find yourself doing all the time. How did that habit form? Is it something you want to continue doing, or is it something you’d rather do away with? And most importantly, how is it affecting your life?

When it comes to habits and routines, most people want to learn how to be in control of them. Whether it’s trying to quit smoking, maintaining a healthy diet or going to bed early, habits can be hard to control. They are really quite sneaky since they are behaviors that develop and occur subconsciously; yet they also have the biggest impact in the outcome of our successes, whether you realize it or not.

Habits Govern Your Life!

Many people don’t consider habits as a key factor of their personal success because they simply see them as routines. Habits are either good or bad–and that’s as far as most people would go. They don’t necessarily make the connection to personal success.

This is because most people put emphasis on external factors when looking at success. They may consider luck, educational or family background when determining success. While habits are largely internal, they are often overlooked.

The truth is, habits are a core factor that govern almost every aspect of our lives. They account for the vast majority of our actions on a daily basis from big to small: your morning routine, where you typically have lunch, or even the route you take to work and back home. These are all habits!

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If you’re someone who has strong willpower, or a high threshold of discipline, then great! You might find that breaking a bad habit or sticking to a new good habit is not too hard. But for the vast majority of us, that can be a real issue.

Thankfully, habits don’t rely only on one’s willpower. Successful people are able to actively steer their habits, and use them as a tool to create consistent and systematic inputs or actions towards an output or outcome that they want to achieve.

So how does one break a habit?

Deconstructing a Habit

Thankfully, habits can be tamed; and, once you gain full control over them, you’re going to realize their true potential in steering your life towards greater achievement and progress.

So, let me deconstruct a habit for you.

The way in which a habit is formed can be described as a Habit Loop. This is a cycle that governs how every habit forms and functions.

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It’s made up of three key components:

  1. Cue
  2. Routine
  3. Reward

A Cue

A Cue is something that triggers your habit. It might be an event, an action, a feeling, people, or even an emotional state.

A Routine

A Routine is the behavior that follows after your habit has been triggered. Because habits are on ‘autopilot’, a routine is usually the same sequence of actions that is taken each and every time.

A Reward

A Reward is the positive reinforcement your brain identifies with the Routine that you’ve just taken. It associates the Routine with the Cue; so, your brain remembers to repeat the behavior again in order to get the same Reward in the future.

Looking at this simple loop, you can see that the culprit of any bad habit starts from the Cue. That is what triggers the start of the Habit Loop.

Let’s use a popular example of a bad habit: Smoking.

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Perhaps you might be feeling stressed (Cue) after a long meeting; you decide to take a little break and light up a cigarette (Routine). While smoking, you start feeling calm and relaxed from the nicotine rush, giving you a physical sensation of satisfaction (Reward). As a result, you continue with this routine every time you feel stressed or want to unwind.

Here, you can see that Cues are the starting point for each time you go through a Habit Loop. Theoretically, without the Cue to trigger your habit, your Routine or behavior won’t follow… and the Reward will not be attained. When any part of the Habit Loop is broken, that’s a potential weak point, which you can utilize to help you break your habit.

It’s Time to Take Control of Your Cues

This means that the first step to controlling your habits is to take control of your Cues. Go back to the specific habit that I asked you to think of in the beginning. Can you identify the cue that kicks off your habit?

Now, think of another habit that you have. Of the 2 habits that you’ve identified, which one is more prominent in your daily life? Now compare the 2 potential cues for each habit. Are they different in nature?

Since Cues are the beginning spark for any habit to form, one of the main reasons habits are unequal is because they each have a different Quality of Cues. Some Cues are just more effective than others. The more Regular a cue is, the more likely the habit will form. The more Stable a cue is, in that it is seldom affected by external factors, it is also more likely the habit will form.

And, while we’re talking about regularity and stability, time is of the essence. The shorter the time frame that a cue repeats, the more effective a Cue becomes. Anything more than a week means a Cue becomes a lot less effective.

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Ready to Break the Habit Loop?

By now, I hope you can see that every element in the Habit Loop feeds and reinforces each other, creating a snowball effect. A habit becomes stronger as you repeat it more times. By understanding and tackling the first part of the Habit Loop – the Cue, you’re already one step closer to controlling your habits!

Now, you may have read hundreds of books, articles, and watched videos, maybe even tried some solutions to help you break or form new habits. But, none of them really had any impact. They bring only incremental changes, and that’s not what you’re looking for.

This is because permanent change requires a holistic approach, and requires more than just focusing on one area of your life or working on changing a part of your routine or actions.

Your habits are just part of a greater system of thinking that is responsible for the way your life turns out. Every action and behavior comes from an original thought pattern. So if you really want to break bad habits, create new ones and have a total lifestyle change, then you’ll need to change more than just your habits.

This is where the Breakthrough Framework comes in. It’ll help provide an overall paradigm shift for you to turn any limitation you may be having, into an opportunity that is achievable.

By going through each of the 4 steps, you’ll be able to transform your mind and actions towards the change that is needed to achieve your ultimate goals, and truly break free from anything that is currently holding you back.

So if you’re ready for lasting change, start the life-changing journey with us here!

Featured photo credit: Lukas Blazek via unsplash.com

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on June 25, 2019

100 Motivational Quotes That Will Guide You To Massive Success

100 Motivational Quotes That Will Guide You To Massive Success

Below are the 100 most motivational quotes ever. Read them and get motivated for success, and share this post to help your friends get success too!

1. All our dream can come true, if we have the courage to pursue them. – Walt Disney

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    2. Your attitude, not your aptitude, will determine your altitude. – Zig Ziglar

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      3. The Man Who Has Confidence In Himself Gains The Confidence Of Others. – Hasidic Proverb

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        4. What the mind can conceive and believe, it can achieve.– Napoleon Hill

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          5. For me, life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. – Arnold Schwarzenegger

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            6. What you seek is seeking you. – Rumi

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              7. It is never too late to be what you might have been. —George Eliot

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                8. Don’t worry about failure; you only have to be right once. —Drew Houston

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                  9. The successful warrior is the average man, with laser-like focus. – Bruce Lee

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                    10. I find that the harder I work, the more luck I seem to have. – Thomas Jefferson

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                      11. A journey of a thousand miles begins with a single step. – Lao Tzu

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                        12.The question isn’t who is going to let me; it’s who is going to stop me. – Ayn Rand

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                          13. Live as if you were to die tomorrow. Learn as if you were to live forever. – Mahatma Gandhi

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                            14. The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it. –  Jordan Belfort

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                              15. When you can’t change the direction of the wind, just adjust your sails. – H. Jackson Brown Jr

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                                16. Security Is Mostly A Superstition. Life Is Either A Daring Adventure Or Nothing. – Helen Keller

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                                  17. Identify your problems but give your power and energy to solutions. – Tony Robbins

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                                    18. We become what we think about most of the time, and that’s the strangest secret. – Earl Nightingale

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                                      19. Double down on whats working. Cut the rest. – Tai Lopez

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                                        20. The best revenge is massive success. – Frank Sinatra

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                                          21. Tough times never last, but tough people do. – Dr. Robert Schuller

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                                            22. Stop chasing the money and start chasing the passion. Tony Hsieh

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                                              23. I’ve been blessed to find people who are smarter than I am, and they help me to execute the vision I have. – Russell Simmons

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                                                24. The secret of success in life is for a man to be ready for his opportunity when it comes. – Benjamin Disraeli

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                                                  25. Patience, persistence, and perspiration make an unbeatable combination for success. – Napoleon Hill

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                                                    26. If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much. – Jim Rohn

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                                                      27. People who are crazy enough to think they can change the world, are the ones that do. – Rob Siltanen

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                                                        28. Poor people have big TVs. Rich people have a big library. – Jim Rohn

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                                                          29. A friendship founded on business is better than a business founded on friendship. – John D. Rockefeller

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                                                            30. The way to get started is to quit talking and begin doing. – Walt Disney

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                                                              31. The biggest risk is not taking any risk. In a world that’s changing really quickly, the only strategy that is guaranteed to fail is not taking risks. – Mark Zuckerburg

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                                                                32. Twenty years from now you will be more disappointed by the things you didn’t do that the ones you did do. So throw off the bowlines. Catch the trade winds in your sails. Explore. Dream. Discover. – Mark Twain

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                                                                  33. Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it.”– Jack Canfield

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                                                                    34. If you don’t stand for something you’ll fall for anything. – Malcolm X

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                                                                      35. Nobody ever wrote down a plan to be broke, fat, lazy. or stupid. Those things are what happen when you don’t have a plan. – Larry Winget

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                                                                        36. Don’t let the fear of losing be greater than the excitement of winning. – Robert Kiyosaki

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                                                                          37. If you want to be successful, find someone who has achieved the results you want and copy what they do and you’ll achieve the same results. – Tony Robbins

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                                                                            38. Those who dare to fail miserably can achieve greatly. – John F. Kennedy

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                                                                              39. Reading is to the mind, as exercise is to the body. – Brian Tracy

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                                                                                40. The best reason to start an organization is to make meaning; to create a product or service to make the world a better place. – Guy Kawasaki

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                                                                                  41.You must expect great things of yourself before you can do them. —Michael Jordan

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                                                                                    42. Don’t be afraid to give up the good to go for the great. – John D. Rockefeller

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                                                                                      43. Develop success from failures. Discouragement and failure are two of the surest stepping-stones to success. – Dale Carnegie

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                                                                                        44. The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself. – Mark Caine

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                                                                                          45. Someone is sitting in the shade today because someone planted a tree a long time ago. —Warren Buffett

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                                                                                            46. Do not let your fire go out, spark by irreplaceable spark in the hopeless swamps of the not-quite, the not-yet, and the not-at-all. Do not let the hero in your soul perish in lonely frustration for the life you deserved and have never been able to reach. The world you desire can be won. It exists.. it is real, it is possible, it’s yours. – Ayr Rand

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                                                                                              47. If you are willing to do more than you are paid to do, eventually you will be paid to do more than you do. – Anonymous

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                                                                                                48. Make each day your masterpiece.  – John Wooden

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                                                                                                  49. You can’t connect the dots looking forward, you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust something – your gut, destiny, life, karma, whatever. This approach has never let me down and it has made all the difference in my life. – Steve Jobs

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                                                                                                    50. Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do. – Johann Wolfgang Von Goethe

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                                                                                                      51. If you don’t have a competitive advantage, don’t compete. – Jack Welch

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                                                                                                        52. People who succeed have momentum. The more they succeed, the more they want to succeed, and the more they find a way to succeed. Similarly, when someone is failing, the tendency is to get on a downward spiral that can even become a self-fulfilling prophecy. – Tony Robbins

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                                                                                                          53. You miss 100% of the shots you don’t take. – Wayne Gretzky

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                                                                                                            54. You may have to fight a battle more than once to win it. – Margaret Thatcher

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                                                                                                              55. If you want to make a permanent change, stop focusing on the size of your problems and start focusing on the size of you! – T. Harv Eker

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                                                                                                                56. Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment. – Stephen Covey

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                                                                                                                  57. Only put off until tomorrow what you are willing to die having left undone. – Pablo Picasso

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                                                                                                                    58 – Doing the best at this moment puts you in the best place for the next moment. – Oprah Winfrey

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                                                                                                                      59. I believe every human has a finite number of heartbeats. I don’t intend to waste any of mine. – Neil Armstrong

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                                                                                                                        60. A goal is a dream with a deadline. – Napoleon Hill

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                                                                                                                          61.You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine. – John C. Maxwell

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                                                                                                                            62. The more you praise and celebrate your life, the more there is in life to celebrate. – Oprah Winfrey

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                                                                                                                              63. The two most important days in your life are the day you are born and the day you find out why. – Mark Twain

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                                                                                                                                64. Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else. – Les Brown

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                                                                                                                                  65. Amateurs sit and wait for inspiration, the rest of us just get up and go to work. – Stephen King

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                                                                                                                                    66. A strong, positive self-image is the best possible preparation for success. – Joyce Brothers

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                                                                                                                                      67. If your actions inspire others to dream more, learn more, do more and become more, you are a leader. – John Quincy Adams

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                                                                                                                                        68. If you’re not stubborn, you’ll give up on experiments too soon. And if you’re not flexible, you’ll pound your head against the wall and you won’t see a different solution to a problem you’re trying to solve. – Jeff Bezos

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                                                                                                                                          69. Imagine Your Life Is Perfect In Every Respect; What Would It Look Like? – Brian Tracy

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                                                                                                                                            70. First they ignore you. Then they laugh at you. Then they fight you. Then you win. –  Mahatma Gandhi

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                                                                                                                                              71. Do one thing every day that scares you. – Eleanor Roosevelt

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                                                                                                                                                72. Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desires to reach their potential. – John Maxwell

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                                                                                                                                                  73. It does not matter how slowly you go, so long as you do not stop. – Confucius

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                                                                                                                                                    74. If you don’t build your dream, someone else will hire you to help them build theirs. – Dhirubhai Ambani

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                                                                                                                                                      75. A successful man is one who can lay a firm foundation with the bricks others have thrown at him. – David Brinkley

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                                                                                                                                                        76. Learn to value yourself, which means: fight for your happiness. – Ayr Rand

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                                                                                                                                                          77. When one door closes, another opens; but we often look so long and so regretfully upon the closed door that we do not see the one which has opened for us. – Alexander Graham Bell

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                                                                                                                                                            78. Strive not to be a success, but rather to be of value. – Albert Einstein

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                                                                                                                                                              79. The number one reason people fail in life is because they listen to their friends, family, and neighbors. – Napoleon Hill

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                                                                                                                                                                80. Great minds discuss ideas. Average minds discuss events. Small minds discuss people. – Eleanor Roosevelt

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                                                                                                                                                                  81. The only limit to our realization of tomorrow will be our doubts of today. – Franklin D. Roosevelt

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                                                                                                                                                                    82. If you are not willing to risk the usual, you will have to settle for the ordinary. – Jim Rohn

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                                                                                                                                                                      83. Success is walking from failure to failure with no loss of enthusiasm. – Winston Churchill

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                                                                                                                                                                        84. The price of anything is the amount of life you exchange for it. – Henry David Thoreau

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                                                                                                                                                                          85. Take one idea. Make that one idea your life – think of it, dream of it, and live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success that is the way great spiritual giants are produced. – Swami Vivekananda

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                                                                                                                                                                            86. Whether you think you can or you think you can’t, you’re right. – Henry Ford

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                                                                                                                                                                              87. It always seems impossible until it’s done. – Nelson Mandela

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                                                                                                                                                                                88. Be so good they can’t ignore you. – Steve Martin

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                                                                                                                                                                                  89. If you can’t fly, then run, if you can’t run, then walk, if you can’t walk, then crawl, but whatever you do, you have to keep moving forward. – Martin Luther King Jr.

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                                                                                                                                                                                    90. In the end, we only regret the chance we didn’t take – Lewis Carroll

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                                                                                                                                                                                      91. Don’t compare yourself with anyone in this world… if you do so, you are insulting yourself – Bill Gates

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                                                                                                                                                                                        92. Small daily improvements are the key to staggering long term results – Unknown

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                                                                                                                                                                                          93. Many of life’s failures are people who did not realise how close they were to success when they gave up. – Thomas Edison

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                                                                                                                                                                                            94. Motivation is what gets you started. Habit is what keeps you going – Jim Rohn

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                                                                                                                                                                                              95. The best way to predict the future is to create it – Peter Drucker

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                                                                                                                                                                                                96. It’s not whether you get knocked down, it’s whether you get up. – Vince Lombardi

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                                                                                                                                                                                                  97. The only person you are destined to become is the person you decide to be. – Ralph Waldo Emerson

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                                                                                                                                                                                                    98. Don’t let yesterday take up too much of today. – Will Rogers

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                                                                                                                                                                                                      99.You learn more from failure than from success. Don’t let it stop you. Failure builds character. – Unknown

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                                                                                                                                                                                                        100. Optimism is the one quality more associated with success and happiness than any other. – Brian Tracy

                                                                                                                                                                                                        lastone!!!

                                                                                                                                                                                                          You made it to the end! Are you feeling motivated? Awesome, now share this post with your friends to help them achieve success too.

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                                                                                                                                                                                                          Featured photo credit: http://www.unusual-concepts.ru/ via unusual-concepts.ru

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