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Power of Habits Charles Duhigg (How to: Create a Habit (Design some…
Power of Habits
Charles Duhigg
The Anatomy of Habit
At some point, we notice that: Cue + Response => Reward.
Cues are combinations of stimuli (sight, smell, taste, touch, sound, thought).
Responses are chains of thoughts and/or actions.
Rewards are increases/decreases in pleasant/unpleasant sensations, emotions or thoughts
As a result, we practice the response until it becomes a reliable and automatic habit.
Repetition triggers long-term changes to the brain’s structure (learning).
Coordination becomes independent of conscious decision making
With time, the brain begins to expect and crave the reward as soon as the cue arises.
Cravings emerge even before the habitual response takes place
Even similar cues (near misses) can begin to trigger these cravings
These cravings then begin to drive responses that deliver the reward.
Cravings are powerful enough to override even basic survival instincts.
Physical cravings are mostly short-lived
The mental component tends to be much more powerful and enduring
The Roles of Habit
As individuals, we rely on habits to free up our limited conscious resources
Our conscious attention and working memory are limited
Yet we must respond to thousands of stimuli throughout the day
We manage this by delegating most of our responses to the subconscious.
As companies, we rely on creating or changing the habits of our customers to sell our products.
Companies have become masters of understanding and manipulating habit cycles.
They understand cravings, create new ones and identify and exploit periods of change.
Understanding our own habit loops as individuals can help us spot and limit this manipulation.
As groups, we rely on habits (laws, processes, routines) to encourage sustainable cooperation
Organisational habits reduce the time and cost of making decisions.
Good habits set clear common goals and rules for reward and punishment
Poor habits leave accountability ambiguous and undermine cooperation
As societies, we rely on habits to make major changes/movements sustainable.
Societal change moves initially through strong (friendships) and then weak (community) ties
But sustaining this change is effortful so long as its behaviours are a disruption to “normal life"
To make the movement self-sustaining, leaders must set new habits and sustain the movement until these habits become the status quo
The Properties of Habit
Habits Are Prone to Relapse
Habits can’t be erased
Once formed, these structural changes decay very slowly
Habits result from structural changes in our brains
They can only be overridden by conscious willpower or a new, deeper habit
The subconscious always follows the path of least resistance
But we can use willpower to override a habit with a new behaviour
Or to bridge the gap between a new habit and a deeper one
But willpower is limited in capacity and endurance (like a physical muscle).
We can’t lift e.g., 3x our maximum weight at once nor 60% of it for three hours
It can be strengthened through patient practice (but only within limits).
And willpower strength correlates highly with success over time
This is why deep, old habits are prone to relapse
Cravings drive habits that reinforce themselves
And cues can be persistent and out of our control
Eventually, willpower can become overwhelmed, leading to relapse
Habits Cascade Like Dominos
The outcomes of habits are often cues for other habits
This is why changing just one “keystone” habit can have far-reaching effects
It can eliminate cues for habits further down the chain
It can establish cues that create new or trigger other, existing habits
It creates a period of wider change and a sense of belief in change
But not all habits are effective keystone habits
Some habits are better positioned to trigger cascades than others
Keystone habits are often those that foster change across many different areas. e.g.,
Quitting smoking might not lead to starting running or improving your diet
But starting running might encourage you to do both and more.
How to: Create a Habit
Identify the desired response
Work on one new thing at a time
Make it easy to follow through
Select a cue
Choose one or more of the following to establish as a cue for your response: location, timing, emotional state, other people, directly preceding sensation, thought or action
Visualise the cue and plan out / rehearse your exact response to it in your head
Design some carrots
Treat yourself
Establish support networks
Visualise your desired outcome and remind yourself of it often
Track progress and celebrate small wins
Set up some sticks
Commit yourself to your new resolution on paper
Track streaks of completed responses
Make a public commitment, especially to your weak-ties
Practice your new habit cycle every day for 30 days