Best learnings from “Power of Habit” book

“The Power of Habit” is a book written by Charles Duhigg that explores the science behind how habits are formed, how they can be changed, and how they influence our daily lives. Here are 5 key takeaways from the book:

1. Habits follow a three-step loop: Every habit follows a three-step loop – Cue, Routine, and Reward. A cue triggers a behavior, which is followed by a reward. Understanding this loop is the first step to changing or creating a new habit.
   • Cue: The cue is the trigger that prompts the habit. It can be anything that sets off a habit, such as a time of day, a certain location, a particular emotion, or an action performed by someone else. Cues can be internal (such as feeling hungry) or external (such as seeing a fast food restaurant).
   • Routine: The routine is the behavior or action that is triggered by the cue. This is the actual habit that is performed. It can be a physical or mental behavior, such as smoking a cigarette, biting your nails, or checking your phone.
   • Reward: The reward is the positive outcome or feeling that results from the routine. It is what reinforces the habit loop and makes the habit more likely to be repeated in the future. Rewards can be physical (such as the rush of nicotine from smoking a cigarette) or emotional (such as the feeling of accomplishment from completing a task).
     
     
2. Keystone habits can trigger positive change: Keystone habits are habits that lead to other positive behaviors. Keystone habits work by changing an individual’s self-image and sense of identity. When someone starts a keystone habit, they start to see themselves differently, as someone who is disciplined and in control of their life. This shift in self-image then leads to other positive changes and habits. Some examples of keystone habits include:
   • Exercise: Regular exercise is a keystone habit that can lead to a cascade of positive changes. When someone starts exercising regularly, they may start to eat healthier, sleep better, and feel more confident and productive at work.
   • Making the bed: Making the bed every morning can be a keystone habit because it sets the tone for the day and creates a sense of order and control. This small act can lead to other positive changes, such as keeping a cleaner house or being more organized at work.
   • Meditation: Practicing meditation leads to increased mindfulness and self-awareness. This can then lead to other positive changes, such as improved relationships, better decision-making, and increased creativity.
     
     Author suggests that identifying and cultivating keystone habits can be a powerful tool for creating positive change in our lives. By starting with a single habit that has a ripple effect, we can set off a chain reaction of positive changes and create lasting habits that improve our overall well-being.
     
     
3. Habits can be changed through deliberate practice: which involves being mindful of the habit loop and intentionally replacing the routine with a more positive behavior. This can be challenging, but it is possible with practice and persistence. It requires consistently repeating the new routine until it becomes a habit. This may take weeks or even months, but with persistence and effort, the new habit can become automatic.
   Let’s say that your habit is to eat a sugary snack every afternoon when you feel bored at work. The cue is feeling bored, the routine is eating a sugary snack, and the reward is a temporary feeling of pleasure and distraction from boredom. Steps to change habit:
   • Identify the habit: The first step is to recognize the habit loop and identify the specific habit you want to change. In this case, you would identify that the habit is eating a sugary snack when you feel bored at work.
   • Experiment with replacement routines that can replace the old habit: For example, instead of eating a sugary snack, you could go for a short walk, do some stretching exercises, or call a friend for a quick chat.
   • Choose the new routine: After experimenting with different routines, choose the one that is most effective and enjoyable for you. In this case, you might choose to go for a short walk around the office building.
   • Make a plan: Once you have chosen the new routine, make a plan for how you will implement it in your daily life. You might set a reminder on your phone or put a note on your desk to remind yourself to take a short walk when you feel bored.
   • Practice and repetition: You might have to practice taking a short walk instead of eating a sugary snack for several weeks or even months before it becomes automatic.
     
     
4. Willpower is a limited resource: Willpower is a finite resource that can be depleted throughout the day. Therefore, it is important to focus on building good habits that require less willpower, such as creating an environment that supports positive behaviors.
   
   
5. Social support can be a powerful motivator in creating and maintaining positive habits: Joining a group or finding an accountability partner can provide the necessary support to stay on track. For example, let’s say you’re trying to develop a habit of going for a morning run. By joining a running club or finding a running buddy, you can tap into the power of social support. You can hold each other accountable, provide encouragement, share tips and experiences, and create a sense of community around your shared goal of becoming regular runners. This can make the habit development process more enjoyable and sustainable, as you have a support system to lean on during difficult times or lazy days.
   

These are just a few of the big ideas presented in “The Power of Habit.” Overall, the book provides a comprehensive understanding of how habits are formed and how they can be changed, offering practical tips and real-life examples to help readers apply these concepts to their own lives.

If you like this summary, you should also read the Top Ideas from the Atomic Habits and Key Ideas from Tiny Habits
You can check out the book here

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Suggested Readings:

Top Ideas from “Atomic Habits” Book

Key Ideas from “Tiny Habits” by BJ Fogg