The Power of Habit - Charles Duhigg

"The Power of Habit" is a fascinating read, offering insightful case studies on human psychology and behavior. The author, an investigative reporter, clearly demonstrates his expertise in the writing. The book unfolds like a thriller, using anecdotes and stories to illustrate the concepts the author aims to convey. While it includes some practical tips for implementing the strategies discussed, these are not the book's main focus. Instead, it relies on real-world stories from various industries, such as music, retail, and shopping. The book is divided into three sections: Habits for Individuals, Habits of Organizations, and Habits of Societies. However, this division is somewhat ineffective, as the habits of organizations and societies are ultimately composed of the habits of their individual members, meaning what applies to an individual can also be applied to organizations and societies. Overall, I enjoyed reading this book because, rather than being dry and boring, the psychology kept me engaged and mostly entertained. It serves as a great precursor to other books like "Atomic Habits" by James Clear or "Tiny Habits" by BJ Fogg, providing additional context and history on habit formation and its science."

What are habits?

Habits are defined the choices that we deliberately make at some point which then becomes automatic as it is repeated. Overtime we stop thinking about them and they becomes largely unconscious.

Habits are formed due to the effort saving tendency of the brain. It reduces the energy spent in decision making.

The Habit loop

The process of habit formation is a three step loop called the habit loop. Below are the steps in the habit loop -

1. Cue -> Routine -> Reward.

2. This habit loop is powered by Craving.

Cue is a trigger that tells the brain to start a habit. Routine is the behaviour. Reward ensures that a habit is repeated. Craving enables anticipating a reward even before a behaviour has occurred just by looking at cues.

Crafting Your Personal Habit Blueprint

Habits are powerful but delicate which implies that they can be automatic or deliberately designed by altering its constituents ie cues and rewards.

1. The initial step in modifying a habit is to become aware of your current habits, specifically identifying the cue and reward associated with that routine, and believing that change is achievable.

2. To modify a habit, replace the existing habit with the desired one while keeping the same cue and reward. For instance, if you wish to stop smoking when you're stressed and feel the urge, choose to go for a run instead of smoking. As a result of running, you'll experience calmness and relaxation.

3. Old habits never vanish as they are ingrained in the brain's structures. They can only be substituted.

4. Keystone habits are those that create a ripple effect on other habits, meaning if you develop this one habit, it will support the other habits you aim to build. Essentially, a keystone habit triggers a chain reaction that can eventually lead to significant transformation.

5. A habit is established when small victories accumulate through consistently applying minor changes, leading to substantial accomplishments.

6. Willpower is not merely a skill but a muscle that gets fatigued with intense use. However, it can be developed into a habit by selecting a behavior in advance and planning for inflection points, i.e., deciding beforehand what action to take whenever there is a disruption in your routine.

7. Ensure that cues are visible and obvious; otherwise, the habit may not occur.

8. To change a habit, embed it within a routine that is already familiar.