To build habits that will take hold and endure, BJ Fogg says, it’s critical to be flexible in your quest for change and to lean into positive emotions. Specifically:

1. Help yourself do what you already want to do
2. Help yourself feel successful
3. Invest time and energy (and money) to design your environment in a way that makes “good” behaviors easy and “bad” behaviors hard or impossible

Fogg is an adjunct professor in the Stanford School of Medicine, founder of the Behavior Design Lab, and the author of “Tiny Habits: The Small Changes That Change Everything."