The Power of Habit

by Charles Duhigg

Summary

This book highlights why habits exist, what purpose do habits serve and how we can transform bad habits to last a long time. The author makes a compelling argument that habits are akin to any other kind of addiction, and once a habit - good or bad - is in place, it becomes challenging to change that habit. However, backed with science, the author proposes an easy-to-follow 4 step process that walks us through how to change a habit. MIND you; it's not easy. However, it is doable.

Are you ready to work on changing your bad habits?

Here is the habit transformation process in 4-steps as highlighted in the book.

Step 1 - Identify the routine

Maintain a journal documenting every action that you do. Specifically, note the actions preceding and succeeding the action/habit that you want to change. Some questions to answer in the journal are:

a. What are you doing at that time?

b. What are you feeling?

c. Where are you physically located?

d. What did you do before doing this action?

e. What did you gain by doing this action?

By noting down answers to the above mentioned vital questions, we will be able to examine why we do what we do and what action triggers us into acting out the bad habit, the habit we want to change. Journaling helps us figure out the habit loop.

Step 2 - Experiment with routines

Once we ascertain the habit loop, the author recommends experimenting with different routines by changing one element of the habit loop at a time to see what you are craving. Are you craving the habit itself that you are trying to break, or is it something else that you gain by doing the habit? i.e. are you craving the result you get by doing the habit? Experimenting with routines one aspect at a time makes it possible to introspect and identify what we are getting from doing the habit we are trying to break.

Step 3 - Isolate the cue

Once we identify what we are gaining by doing the habit we are trying to break, we must isolate what action/event triggers this habit. Like documenting the routine, the book recommends journaling the below given five things to isolate the cue.

a. Where are you?

b. What time is it?

c. What is your emotional state?

d. Who else is around?

e. What action preceded the urge?

Answers to these questions will indicate a pattern over time that will help isolate your cue that triggers the habit you want to break.

Step 4 - Have a plan

Once the trigger is isolated, make a plan to execute something else instead of the habit you are trying to break. The reward for doing something else stays the same as what you get from doing the habit. Essentially, you are keeping the trigger cue and the reward unchanged. The middle part of the routine - behaviour is what you work to change to shift the behaviour. You write down implementation intentions by making a plan to act when triggered to repeat the old habit. Journaling the plan and execution action makes it real, and it helps commit yourself to be better.

It’s time for me and you to start implementing this to replace undesirable habits with desirable ones.