The Power of Habit and How to Reshape your Habits

In The Power of Habit Charles Duhigg combines science and storytelling to explain why habits exist and how they can be changed. It revolves around one central argument: Habits can be changed, if you understand how they work.

The book is divided into three parts. Part one focuses on the individual, the second successful companies and the third, societies. In each, case studies are used as a powerful storytelling tool to illustrate the science. This book not only educates you about the neurology of habit formation, but also teaches you how to build new habits and change old ones.

If you’ve ever tried but failed to exercise regularly, lose weight, be more productive or even change the culture in your workplace, this book hands you the keys to do it.

This is the first learning book I recall reading. It was before Nutreats, before we did book reviews, before I became a morning person, much less a #morningmovement person. It had a powerful effect on how I view habits, and how every day habits shape the person you become.

Since then, every time I’ve been asked what my favourite book is or for a book recommendation this is the book that comes to mind. Choosing to read it again excited me, but I wondered if it would live up to my memory. Not only has it done that, but I found it even better the second time round.

Charles Duhigg is a magical and talented writer. The way he is able to take a scientific topic and craft it into a story that utterly grips you is unmatched. His writing is as good as the content. This is the OG habit book – a book that every other habit book I have read references. It’s a book for everybody and an absolute must read.

There are so many remarkable things I could share from this book but I’m settling on his framework for reshaping habits.

To understand how to reshape a habit, you first need to understand how habits work. Simplified, habits are a three-step loop containing a cue, a routine and reward. When the reward leads to anticipation and craving, you drive the loop – which over time becomes automatic.

The golden rule of habit change is if you keep the cue and reward, a new routine can be inserted.

Identify the routine

Your routine is the most obvious part of your habit loop and the behaviour you want to change.

Experiment with rewards

Rewards satisfy cravings and cravings drive habits. By experimenting with different rewards you can figure out what you’re actually craving.

Isolate the cue

By identifying categories of behavior ahead of time we can scrutinize them to see patterns. Studies have shown that habitual cues fit into five categories:

Location, time, emotional state, other people, immediately preceding action. When an urge hits, write down these five things and after a few days of collected data your cue becomes visible

Have a plan 

Design a plan that offers a different routine, is ignited at the cue and delivers the same reward. With practice this will become your new automatic habit.

You want to transform your life but don’t know where to start.

Rating