How to form habits effectively (with Jim Davies)

How can we form good habits more effectively? What roles do reward and punishment play in the habit formation process? And what roles should they play? How should we structure our daily schedules around new habits to maximize the likelihood that they'll stick? If our goal is to do 100 push-ups a day, it's often easier to start with 10 and increase the difficulty over time; but at what level of difficulty should we start, and how quickly should we approach the target difficulty? How does willpower connect (or not) with habit formation? Why should we care about animal consciousness? When...