--- title: "Meaning & Key Takeaway of: your miles, or the endorphin rush you get…" description: "\"“your miles, or the endorphin rush you get from a jog). But countless studies have shown that a cue and a reward, on their own, aren’t enough for a new..." image: "https://sms4smile.com/quotes/i/7d5/charles-duhigg-1088_exercise_your-miles-or-the-endorphin-rush-you-get_845222.png" --- # your miles, or the endorphin rush you get from a jog). But… ![“your miles, or the endorphin rush you get from a jog). But countless studies have shown that a cue and a reward, on their own, aren’t enough for a new habit to last. Only when your brain starts expecting the reward—craving the endorphins or sense of accomplishment—will it become automatic to lace…” quote by Charles Duhigg](https://sms4smile.com/quotes/i/7d5/charles-duhigg-1088_exercise_your-miles-or-the-endorphin-rush-you-get_845222.png) [Download](https://sms4smile.com/quotes/i/7d5/charles-duhigg-1088_exercise_your-miles-or-the-endorphin-rush-you-get_845222.png) [Open image](https://sms4smile.com/quotes/i/7d5/charles-duhigg-1088_exercise_your-miles-or-the-endorphin-rush-you-get_845222.png) > ““your miles, or the endorphin rush you get from a jog). But countless studies have shown that a cue and a reward, on their own, aren’t enough for a new habit to last. Only when your brain starts expecting the reward—craving the endorphins or sense of accomplishment—will it become automatic to lace up your jogging shoes each morning. The cue,”” [Charles Duhigg](https://sms4smile.com/quotes/author/charles-duhigg/) ## About This Quote This interpretation was drafted with AI assistance. It is one reading of the quote, not the author's own explanation. Habits form when cues, cravings, and rewards align; cues alone aren’t enough. **In simple terms:** Habits need cue, craving, reward. Key Takeaway Align cues with cravings and rewards to form habits. Themes habit formation psychology motivation Mood practical encouraging Type self‑help educational When to use this quote - starting a workout routine - studying regularly - meditation practice - diet changes Key Concepts behavioral loops neuroscience Questions to Reflect On - What reward can you attach to your new habit? - How can you strengthen the craving for that reward? A Different Perspective Relying solely on cues may lead to inconsistency without intrinsic desire. ★ ★ ★ ★ ★ No ratings yet [Craving Endorphins](https://sms4smile.com/quotes/about/craving-endorphins-685670/) [Cue Reward](https://sms4smile.com/quotes/about/cue-reward-288804/) [Endorphin Rush](https://sms4smile.com/quotes/about/endorphin-rush-685669/) [Endorphins Sense](https://sms4smile.com/quotes/about/endorphins-sense-685671/) [Exercise](https://sms4smile.com/quotes/about/exercise/) [Habits](https://sms4smile.com/quotes/about/habits/) [Reward Craving](https://sms4smile.com/quotes/about/reward-craving-288802/) ## Related quotes > [But countless studies have shown that a cue and a reward, on their own, aren't enough for a new habit to last. Only when…](https://sms4smile.com/quotes/charles-duhigg/but-countless-studies-have-shown-that-a-cue-and-a-reward-on-their-own/) [Charles Duhigg](https://sms4smile.com/quotes/author/charles-duhigg/) > [There's nothing like the endorphins from being fit, and the incredible endorphin rush that goes with that. It beats drugs, drink, and almost anything…](https://sms4smile.com/quotes/richard-branson/there-s-nothing-like-the-endorphins-from-being-fit-and-the-incredible-2/) [Richard Branson](https://sms4smile.com/quotes/author/richard-branson/) > [I did get a huge endorphin rush when I was able to crack a system because it was like a video game.](https://sms4smile.com/quotes/kevin-mitnick/i-did-get-a-huge-endorphin-rush-when-i-was-able-to-crack-a-system/) [Kevin Mitnick](https://sms4smile.com/quotes/author/kevin-mitnick/) > [When you create you get a little endorphin rush. Why do you think Einstein looked like that?](https://sms4smile.com/quotes/robin-williams/when-you-create-you-get-a-little-endorphin-rush-why-do-you-think/) [Robin Williams](https://sms4smile.com/quotes/author/robin-williams/) > [There's nothing like the endorphins from being fit, and the incredible endorphin rush that goes with that.](https://sms4smile.com/quotes/richard-branson/there-s-nothing-like-the-endorphins-from-being-fit-and-the-incredible/) [Richard Branson](https://sms4smile.com/quotes/author/richard-branson/) > [One should try to locate power at the extreme of its exercise, where it is always less legal in character.](https://sms4smile.com/quotes/michel-foucault/one-should-try-to-locate-power-at-the-extreme-of-its-exercise-where/) [Michel Foucault](https://sms4smile.com/quotes/author/michel-foucault/) > [The amount of things you can do with a kettlebell is unsurpassed by any other training equipment - dumbbells, resistance machines, free weights.](https://sms4smile.com/quotes/laird-hamilton/the-amount-of-things-you-can-do-with-a-kettlebell-is-unsurpassed-by/) [Laird Hamilton](https://sms4smile.com/quotes/author/laird-hamilton/) > [Exercise teaches you the pleasure of discipline.](https://sms4smile.com/quotes/jane-fonda/exercise-teaches-you-the-pleasure-of-discipline/) [Jane Fonda](https://sms4smile.com/quotes/author/jane-fonda/) > [The Only cure for nihilism is for liberal democratic societies - their electorates, their judiciary, and their political leadership- to insist that force is…](https://sms4smile.com/quotes/michael-ignatieff/the-only-cure-for-nihilism-is-for-liberal-democratic-societies-their/) [Michael Ignatieff](https://sms4smile.com/quotes/author/michael-ignatieff/) > [If your goal is to look different, you'll see results faster with strength training than with cardio alone.](https://sms4smile.com/quotes/anna-kaiser/if-your-goal-is-to-look-different-you-ll-see-results-faster-with/) [Anna Kaiser](https://sms4smile.com/quotes/author/anna-kaiser/) > [Everyday happiness means getting up in the morning, and you can't wait to finish your breakfast. You can't wait to do your exercises. You…](https://sms4smile.com/quotes/george-burns/everyday-happiness-means-getting-up-in-the-morning-and-you-can-t-wait/) [George Burns](https://sms4smile.com/quotes/author/george-burns/) > [Believing with you that religion is a matter which lies solely between man and his God, that he owes account to none other for…](https://sms4smile.com/quotes/thomas-jefferson/believing-with-you-that-religion-is-a-matter-which-lies-solely/) [Thomas Jefferson](https://sms4smile.com/quotes/author/thomas-jefferson/) > [I always wanted to make sure that within my unit that I was never the weak person. So I made sure that my physical…](https://sms4smile.com/quotes/liz-carmouche/i-always-wanted-to-make-sure-that-within-my-unit-that-i-was-never-the/) [Liz Carmouche](https://sms4smile.com/quotes/author/liz-carmouche/) > [The United States cannot and should not discriminate on the basis of religion. The free exercise of religion is at the very heart of…](https://sms4smile.com/quotes/mike-pence/the-united-states-cannot-and-should-not-discriminate-on-the-basis-of/) [Mike Pence](https://sms4smile.com/quotes/author/mike-pence/) > [Every one knows that the exercise of military power is forever dangerous to civil rights; and we have had recent instances of violences that…](https://sms4smile.com/quotes/samuel-adams/every-one-knows-that-the-exercise-of-military-power-is-forever/) [Samuel Adams](https://sms4smile.com/quotes/author/samuel-adams/) ## More by Charles Duhigg > [“If you want to stop smoking, ask yourself, do you do it because you love nicotine, or because it provides a burst of stimulation,…](https://sms4smile.com/quotes/charles-duhigg/if-you-want-to-stop-smoking-ask-yourself-do-you-do-it-because-you/) [Charles Duhigg](https://sms4smile.com/quotes/author/charles-duhigg/) > [“What matters are five key norms,” he told the audience. Teams need to believe that their work is important. Teams need to feel their…](https://sms4smile.com/quotes/charles-duhigg/what-matters-are-five-key-norms-he-told-the-audience-teams-need-to/) [Charles Duhigg](https://sms4smile.com/quotes/author/charles-duhigg/) > [America has always had an apocalyptic strain. 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"the man has never…](https://sms4smile.com/quotes/charles-duhigg/i-love-paul-o-neill-but-you-could-not-pay-me-enough-to-work-for-him/) [Charles Duhigg](https://sms4smile.com/quotes/author/charles-duhigg/) > [“THE FRAMEWORK: • Identify the routine • Experiment with rewards • Isolate the cue • Have a plan”](https://sms4smile.com/quotes/charles-duhigg/the-framework-identify-the-routine-experiment-with-rewards-isolate/) [Charles Duhigg](https://sms4smile.com/quotes/author/charles-duhigg/) > [Barium, which is commonly found in power plant waste and scrubber wastewater, has been linked to heart problems and diseases in other organs.](https://sms4smile.com/quotes/charles-duhigg/barium-which-is-commonly-found-in-power-plant-waste-and-scrubber/) [Charles Duhigg](https://sms4smile.com/quotes/author/charles-duhigg/) > [A movement starts because of the social habits of friendship and the strong ties between close acquaintances. It grows because of the habits of…](https://sms4smile.com/quotes/charles-duhigg/a-movement-starts-because-of-the-social-habits-of-friendship-and-the/) [Charles Duhigg](https://sms4smile.com/quotes/author/charles-duhigg/) > [“In some sense, he said, a community was a giant collection of habits occurring among thousands of people that, depending on how they’re influenced,…](https://sms4smile.com/quotes/charles-duhigg/in-some-sense-he-said-a-community-was-a-giant-collection-of-habits/) [Charles Duhigg](https://sms4smile.com/quotes/author/charles-duhigg/) [Explore all 293 Charles Duhigg quotes ](https://sms4smile.com/quotes/author/charles-duhigg/) ## More Exercise quotes > [Every one knows that the exercise of military power is forever dangerous to civil rights; and we have had recent instances of violences that…](https://sms4smile.com/quotes/samuel-adams/every-one-knows-that-the-exercise-of-military-power-is-forever/) [Samuel Adams](https://sms4smile.com/quotes/author/samuel-adams/) > [The United States cannot and should not discriminate on the basis of religion. The free exercise of religion is at the very heart of…](https://sms4smile.com/quotes/mike-pence/the-united-states-cannot-and-should-not-discriminate-on-the-basis-of/) [Mike Pence](https://sms4smile.com/quotes/author/mike-pence/) > [I always wanted to make sure that within my unit that I was never the weak person. So I made sure that my physical…](https://sms4smile.com/quotes/liz-carmouche/i-always-wanted-to-make-sure-that-within-my-unit-that-i-was-never-the/) [Liz Carmouche](https://sms4smile.com/quotes/author/liz-carmouche/) > [Believing with you that religion is a matter which lies solely between man and his God, that he owes account to none other for…](https://sms4smile.com/quotes/thomas-jefferson/believing-with-you-that-religion-is-a-matter-which-lies-solely/) [Thomas Jefferson](https://sms4smile.com/quotes/author/thomas-jefferson/) > [Everyday happiness means getting up in the morning, and you can't wait to finish your breakfast. You can't wait to do your exercises. You…](https://sms4smile.com/quotes/george-burns/everyday-happiness-means-getting-up-in-the-morning-and-you-can-t-wait/) [George Burns](https://sms4smile.com/quotes/author/george-burns/) > [If your goal is to look different, you'll see results faster with strength training than with cardio alone.](https://sms4smile.com/quotes/anna-kaiser/if-your-goal-is-to-look-different-you-ll-see-results-faster-with/) [Anna Kaiser](https://sms4smile.com/quotes/author/anna-kaiser/) > [The Only cure for nihilism is for liberal democratic societies - their electorates, their judiciary, and their political leadership- to insist that force is…](https://sms4smile.com/quotes/michael-ignatieff/the-only-cure-for-nihilism-is-for-liberal-democratic-societies-their/) [Michael Ignatieff](https://sms4smile.com/quotes/author/michael-ignatieff/) > [Exercise teaches you the pleasure of discipline.](https://sms4smile.com/quotes/jane-fonda/exercise-teaches-you-the-pleasure-of-discipline/) [Jane Fonda](https://sms4smile.com/quotes/author/jane-fonda/) > [The amount of things you can do with a kettlebell is unsurpassed by any other training equipment - dumbbells, resistance machines, free weights.](https://sms4smile.com/quotes/laird-hamilton/the-amount-of-things-you-can-do-with-a-kettlebell-is-unsurpassed-by/) [Laird Hamilton](https://sms4smile.com/quotes/author/laird-hamilton/) > [One should try to locate power at the extreme of its exercise, where it is always less legal in character.](https://sms4smile.com/quotes/michel-foucault/one-should-try-to-locate-power-at-the-extreme-of-its-exercise-where/) [Michel Foucault](https://sms4smile.com/quotes/author/michel-foucault/) > [What do you think of our gym <3](https://sms4smile.com/quotes/anonymous/what-do-you-think-of-our-gym-3/) [Anonymous](https://sms4smile.com/quotes/author/anonymous/) > [It is exactly in the repetition of the exercises that the education of the senses exists; not that the child shall know colors, forms…](https://sms4smile.com/quotes/maria-montessori/it-is-exactly-in-the-repetition-of-the-exercises-that-the-education/) [Maria Montessori](https://sms4smile.com/quotes/author/maria-montessori/) > [One things guys have to remember is consistency... You can't make up for three years of eating poorly in just one workout.](https://sms4smile.com/quotes/apolo-ohno/one-things-guys-have-to-remember-is-consistency-you-can-t-make-up-for/) [Apolo Ohno](https://sms4smile.com/quotes/author/apolo-ohno/) > [For girls who want to get their waistline down a little bit and don't have any weights in the house, they can actually use…](https://sms4smile.com/quotes/pepa/for-girls-who-want-to-get-their-waistline-down-a-little-bit-and-don-t/) [Pepa](https://sms4smile.com/quotes/author/pepa/) > [The human body has been designed to resist an infinite number of changes and attacks brought about by its environment. 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