Book 11: "The Power of Habit" by Charles Duhigg

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"The Power of Habit" by Charles Duhigg is a profound exploration of the science of habits and how they influence our lives. Duhigg delves into the psychology behind habits, their formation, and offers practical strategies for individuals to change their habits.

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Today, I will try to summarise the amazing concepts this book deep dives into. It is a life changing book that I heavily recommend all should read. We will delve into the key concepts of the book by taking the example of a bad habit many of us suffer from, when working in office – Unhealthy Afternoon Snacking – and see how one can break this habit using the methods outlined in the book.

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Understanding the Habit Loop

Duhigg introduces the concept of the Habit Loop, which consists of three components: the cue, the routine, and the reward. These elements work in tandem to create and perpetuate habits. In the context of unhealthy afternoon snacking:

1. Identify the Cue: The initial step in transforming the habit of unhealthy afternoon snacking is to identify the cue that triggers the behavior. The cue can be stress, boredom, fatigue, or the specific time of day. One needs to identify when and how we get the urge to snack.
2. Experiment with Rewards: Duhigg advises experimenting with alternative rewards that can substitute the unhealthy snacking routine. Instead of reaching for unhealthy snacks, one might try a short break for stretching, a brief mindfulness exercise, or a healthier snack option.
3. Isolate the Routine: After identifying the cue and experimenting with alternative rewards, the focus shifts to isolating and changing the routine. This involves actively resisting the urge to indulge in unhealthy snacks when the cue arises.

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Keystone Habits and Small Wins

Duhigg emphasizes the significance of keystone habits—central habits that can trigger positive changes in various aspects of life. Identifying and altering keystone habits can initiate a chain reaction of positive behavior changes.

For an employee grappling with unhealthy afternoon snacking, recognizing a keystone habit is pivotal. If relentless stress is found to be the reason for snacking, establishing a regular calendarized schedule for work tasks and breaks can serve as a keystone habit. By adhering to this structured routine, one can find it easier to resist the temptation of snacking. This small win empowers one to address other triggers of unhealthy snacking.

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The Golden Rule of Habit Change

Duhigg presents the Golden Rule of Habit Change, which states that habits cannot be eliminated but can be replaced by keeping the same cue and reward while altering the routine. Applying this rule, an employee can transform their unhealthy afternoon snacking habit into a healthier one.

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Someone may identify the cue as (stress and the need for a pick-me-up) and the reward (a temporary energy boost). Instead of reaching for sugary/fried snacks, one can changes the routine by sipping herbal tea or eating a piece of fruit. We retains the cue and reward but replace the unhealthy snacking routine with a healthier choice.

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Social Influences and Accountability

Duhigg underscores the role of social influences in habit formation and change. Being part of a supportive group or having an accountability partner can significantly aid in breaking bad habits. Employees can utilize this concept to combat unhealthy afternoon snacking by seeking support from colleagues or friends.

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People can join a workplace wellness program. They can share their goal of reducing unhealthy snacking with other colleagues and regularly check in with them. The knowledge that others are aware of our commitment and progress provides a powerful incentive to resist unhealthy snacks.

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The Power of Belief

Duhigg stresses on the importance of belief in habit transformation. He suggests that believing in one's ability to change is crucial for success. Employees striving to overcome the habit of unhealthy afternoon snacking must cultivate self-belief and optimism. Any habit change can begin only when a person believes they can change.

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One small step to break the snacking habit is to start a journal to record daily food choices. By tracking progress and acknowledging the successes in resisting unhealthy snacks, a person can gradually build confidence in his ability to change. This newfound belief in oneself becomes a driving force for positive change.

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The Importance of Willpower Management

Duhigg acknowledges that willpower is a finite resource and can be depleted over time. Therefore, it's essential for employees to manage their willpower wisely and not rely solely on it to break unhealthy afternoon snacking habits. In my opinion, the less we rely on willpower to form/break a habit, the better it is.

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To break the snacking habit one can take proactive steps to reduce temptation. We can stock our desk with healthy snacks like nuts or fruits and remove sugary/fried treats from our workspace. By making it easier to choose healthier options, one reduces the need for constant willpower to resist unhealthy snacks.

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In conclusion, The Power of Habit, is a brilliantly researched, well written book that I personally found life changing. By understanding the Habit Loop, identifying cues, experimenting with rewards, and isolating routines, I am trying to break some bad habits of my own. Here’s hoping to less reel scrolling on Insta, less screen time on phone & Netflix and more time to my music and books!