The Power Of Habit by Charles Duhigg.

Hello everyone! I wanted to share some of my notes from a classic, the highly recommended: The Power Of Habit by Charles Duhigg.

The Power of Habit addresses the fundamental components of all habits. Breaking a habit into three categories; cue, routine, and reward.

Charles Duhigg explains the common pitfalls we all face when trying to create new habits or replace old ones. Backed by science, he outlines strategies (that really work) to help you develop the habits you desire.



Chapter 1

As your habits change your brain changes

Basic training in the army is based on sets of habits

Habits are based on urges/triggers

Once you form a habit, less decision making happens

Behavioural chunks, putting toothpaste on a toothbrush before you brush your teeth

Habits are made to save the brain effort

First there is a cue, then there is a routine, finally there is a reward.

Unless you fight a habit it will automatically go

Your brain can’t tell the difference between a bad habit and a good one

Taking hold of the habit loop will put the old habits in the background

Habits are extremely fragile it can through off actions

Habits can be very ingrained

Every McDonald’s look the same, engineered to trigger cues

When an McDonald’s shuts down most people will just eat at home because of removal of cue


Chapter 2

Claude Hopkins made rules for creating routines

Hopkins turned pepsident toothpaste huge

Craving powers the habit loop

Telling someone to run their tongue across their tongue cued them to use pepsident because they could feel the film

Learn the psychology, find an obvious cue and clearly define the reward

In order to sell febreeze they needed a cue

First commercial showed a woman smelling like cigarettes and friend tells her febreeze will help

Cue cigarette smoke, reward doesn’t smell like smoke - Failed experiment

Bad scents weren’t smelled enough to develop a cue

The brain needs to crave the reward

They changed the ad to represent that febreeze was the reward after common household chores like cleaning a bed, laundry, etcHopkins wasn’t the originator of the model for toothpasteOther companies did talk about films but they failedPepsident created a craving by using their ingredients to have a cooling sensationThe tingle became the craving because it convinced you that your cleanVisualize a result to develop a cravingCravings overcome temptations l, they drive habits

Chapter 3

You can never truly extinguish a habit l, changing the routine and keeping the cue and reward the sameDungee, milauwakee bucks. He need his players to change their habitsWilson founded alcoholics anonoymous in 1934 using habits because he used to be an addictWhen you do a self inventory you think of all the things that drive you to do somethingLearning alternative routines for certain feelings to make a better habit

Chapter 4

Habit awareness, knowing what cues your habitsWhenever you find a cue do an alternative routineThese are called competing routinesYou have to be deliberate about changing your routinesBelief is critical to changing routinesSocial groups makes change easier

Chapter 5

Some habits the ability to start a chain reactionKeystone habitsInstitutions have routines and individuals have habitsAlcoa aluminum used habit loopsOne of the cues to improve safety was the line getting too overwhelming, instead of the old routine of keep going, they were welcomed to pause, reward was less injuryFor many people exercise is a keystone habit, something about it makes it easier to do other habitsMaking up your bed is a keystone habitAll elite performers are obsessiveSmall wins fuel bigger achievements

Chapter 6

Self discipline has a bigger effect on success than intelligenceMake willpower a habitSelf-regulation gives you an advantageWill power isn’t just a skill it’s a muscleExercise is a good way to increase will powerDetailing a plan showed results to increase will power in even the worst procrastinator“Willpower habit loops”Paying attention to flashing numbers is a standard way to measure willpowerTravis from Starbucks parents died within a week of each other, they were drug addictsConflicts within companies usually follows similar routinesLeaders must cultivate routines that are real and make it clear who is in chargePeople fear over-stepping their bounds

Chapter 7

Companies try to guess what you habitually buyPersonalized deals/emailsThe guest portrait is a way to figure out buying patternsData doesn’t mean anything on its ownMajor life events changes your habitsBabies are the biggest change in habitsWedding registries in target gave them tons of insightWe crave listening habits, sounds we’ve already heardTo introduce something new make it familiar as possible to something oldTargeted ads can look obvious and upset some peoplePeople want to go places that satisfy their needs

Chapter 8

People are most likely more likely not to care watching strangers with injustice unless they’re friendsJob hunters often received help from friends of friends, also called weak ties, not directly connectedPeer pressure drives communities to move in the same directionHabits form who you are

Chapter 9

The brain activity of a sleep terror is very similar to habits in the brainPeople with a gambling problem have a stronger reaction to a near missPeople who lose neurons lose choiceAny habit can be changed once we understand the cues

Chapter 11

Experiment with different rewardsIt is hard to understand the cues because there is too much informationLocation, time, other people, emotional state, immediately preceding actionWhere are you?What time is it?What is your emotional state?Who else is around?What action preceded the urge?Write down these notes to become aware of your actionsPlan for the cue to change itA habit starts as a deliberate choice

You can get the audiobook here: The Power Of Habit


(source)

© 2020 by My Natural Doctor - Naturopathy, Nutrition & Fasting Therapies with Josephine Declerck

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