The Power of Habit by Charles Duhigg

We may convince ourselves that we are decisive beings, making choices and reasoning our way through problems. Duke University researchers found that 40 percent of our daily activities are habits. Psychologist William James put it more starkly: “All of life, so far as its definite form, is but a mass of habits.” These are just a couple of the sources Charles Duhigg draws from in The Power of Habit.

Habit formation is built into the structure of our brain, as Duhigg describes in the early chapters of the book. It is a matter of efficiency. Thinking and deciding are demanding mental tasks. The brain gains efficiency through automation, chunking together even complex activities into routines we can perform with very little mental effort or attention.

The difficulty with this biological economy is that we form many habits without consciously choosing. Some of those habits may have negative consequences. This is the central point of the book. Habits can make or break us, so it is important to understand habits, how they are formed, and how they can be changed.

There is good news and bad news about habits. The bad news is that the encoding of habits in the brain seems to be permanent. The good news is that they can be overwritten with new, more powerful habits.

Duhigg breaks habits down into parts. A cue triggers the habit. We perform routine. Finally, that routine produces or acquires a reward. Eventually, we conflate the cue a reward, having a strong anticipation of the reward that creates a craving. This craving gives the habit its power. Changing habits involves inserting a new routine between the cue and reward that satisfies the craving (and hopefully producing a more positive result than the bad habit you’re hoping to change).

Changing a habit is difficult. Some habits can only change with much time, effort, and support. There is not one-size-fits-all approach to changing habits, but Duhigg presents a general framework.

·         -First, identify the routine you want to change.

·         -Next, experiment with rewards. By substituting different rewards, and tracking how you feel about it, you can isolate what you are really craving.

·         -Isolate the cue to see what is triggering the habit. Duhigg offers a simple handful of questions that can narrow down your search. Figure out what is happening just before you feel the craving.

·         -Finally, develop plan to implement a new routine that satisfies the craving. It will also be good to plan how you are going to handle the inevitable setbacks you’ll experience as you change your habits.

I was surprised by the moral stand on habits Duhigg took in the latter chapters of the book. He argues that if you know you have a habit that is dangerous or destructive, you have an obligation to do something about it. Fortunately, awareness of a habit puts you on the path to being able to do something about it. Unfortunately, that may be a rocky, uncomfortable, and difficult path.

If you’re interested in this book, you may also be interested in

Changing for Good by James O. Prochaska, John C. Norcross & Carlo C. DiClemente

Mindset by Carol S. Dweck

No Excuses by Brian Tracy

Small Move, Big Change by Caroline L. Arnold

Duhigg, Charles. The Power of Habit: Why We Do What We Do In Life and Business. New York: Random House, 2012.

Small Move, Big Change by Caroline L. Arnold

In Small Move, Big Change, Caroline L. Arnold addresses those who have made big resolutions and failed to keep them. That is a large audience.

Without getting into depth about the first chapter, the reason we fail in our resolutions is habit. When we want to change behavior, we come against the resistance of all our already ingrained behaviors. The larger the change we try to make, the larger is the resistance we experience.

Arnold’s solution is what she calls microresolutions. This is exactly what it sounds like, a commitment to a very small change. It is very important that a microresolution be easy. It should be so small, simple, and easy that you’ll do it in spite of your old habits. Do it consistently, and in a short while it will be a new habit.

There are seven rules to making a good microresolution. The first is already mentioned: make it easy. It should be specific and measurable (you’ve probably seen this before if you’ve read other books about goal-setting). The new behavior should have intrinsic value that provides immediate rewards (for most of us a small reward now is more motivating than the big reward down the road). It should be personalized to the user. It should be liked to a cue. It should resonate with the user (and generally be stated in positive terms). Finally, only take on two microresolutions at a time; you don’t want to exhaust your willpower.

I especially like the suggestion to link the new behavior to a cue. In reviewing my successes in making a change, I’ve often tied the new thing I wanted to do to a trigger. Many of our habitual behaviors are triggered by cues. These cues could be the calendar, the clock, a feeling, a sensory experience, a word, or another behavior. Our cues sometimes aren’t even logically connected to the behaviors they trigger. This is a powerful takeaway for me. In my future goal-setting, I’ll intentionally think of cues that might make a good trigger for the new behavior I want to implement. Using cues allows one to piggyback new habits onto old ones.

All of Arnolds rules are intended to do the same thing: take advantage of the way we form habits. Instead of unconsciously developing habits that may or may not help us, we can intentionally form habits that, bit by bit, move us I the direction we want to go.

If you’re interested in this book, you may also be interested in

One Small Step Can Change Your Life by Robert Maurer

Succeed by Heidi Grant Halvorson

This Year I Will... by M. J. Ryan

Arnold, Caroline L. Small Move, Big Change: Using Microresolutions to Transform Your Life Permanently. New York: Viking, 2014.

Atomic Habits by James Clear

Habits have a profound impact on our lives. They are behaviors we repeat, sometimes automatically, and by repetition, their effects accumulate. It would be great if our habits supported us in being the people we want to be, and if they did not reinforce things we would like to change. James Clear describes how habits work and a system for getting them to work for you in Atomic Habits.

Before working on habits, you need to work on beliefs. Beliefs always win out, and your habits are, to a degree, a manifestation of your beliefs. Fortunately, working on habits can support new beliefs about yourself. You can set up small wins that support your belief in your new identity.

You can also give yourself a break by taking the focus off goals, which can seem overwhelming. Instead, focus on systems. Focus on the things you do, especially the things you do repeatedly, that move you toward being who you want to be. Instead of noticing the gap between where you are and a goal, you can encourage yourself by noticing the progress you make.

Clear describes the process of habit formation. It starts with a cue, which triggers the brain to start a behavior in anticipation of a reward. We experience a craving, a motivation or desire for the reward. As a response, we perform the habitual behavior. Finally, we get a reward that satisfies the craving. Unfortunately, that reward may not satisfy us in helpful ways. We can take advantage of this system to reinforce new behavior patterns and interrupt old patterns.

We can take advantage of the cue by making them more obvious (to trigger wanted behavior) or making them invisible (to prevent the triggering of bad habits). We can rig the craving by making the potential reward more or less attractive. We can make it easier or more difficult to perform a habitual behavior. We can also make the reward more or less satisfying. To superpower these strategies, we can stack them.

In his book, Clear provides several ways to implement these strategies for making and breaking habits. As you develop and implement your habit change strategy, Clear encourages you to seek sweet spot. It will be challenging, and that sense of challenge can be a great motivator, but if you take on to much at once or too large a change, you are likely to experience a failure that can be disheartening. Little wins are great rewards, especially when the feel earned, so seek changes that you can realistically achieve, but that you’ll need to stretch to reach.

If you’re interested in this book, you may also be interested in

The Big Thing by Phyllis Korkki

Blink by Malcolm Gladwell

Changing for Good by James O. Prochaska, John C. Norcross & Carlo C. DiClemente

The Checklist Manifesto by Atul Gawande

Get Smart! by Brian Tracy

How to Fail at Almost Anything and Still Win Big by Scott Adams

Level Up Your Life by Steve Kamb

One Small Step Can Change Your Life by Robert Maurer

Outliers by Malcolm Gladwell

The Power of Habit by Charles Duhigg

Secrets You Keep from Yourself by Dan Neuharth

Small Move, Big Change by Caroline L. Arnold

Succeed by Heidi Grant Halvorson

This Year I Will... by M. J. Ryan

Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits and Break Bad Ones. New York: Avery, 2018.