How To Build Habits That Stick with Charles Duhigg
In this episode we bring on author Charles Duhigg to share the secrets and the science of building better habits.
Charles is a Pulitzer Prize-winning columnist and senior editor at The New York Times. Charles is the author of “The Power of Habit,” which spent over two years on the New York Times best-seller list, and more recently “Smarter Faster Better,” also a New York Times best seller. Charles graduated from Yale University, Harvard Business School and has been featured in This American Life, N.P.R, Frontline, and much more.
- A lot of people have been profoundly influencered in terms of habit formation by living through the pandemic
- Every habit has 3 components
- Cue
- Routine
- Reward
- Covid and the pandemic is an opportunity to make big changes in your life
- IT doesn't actually take a pandemic to substantially re-think your major habits, life choices, decisions, etc
- What's most important is training yourself to think more deeply when thinking is hardest. That's one of the BIGGEST characteristics of high performers and the most productive people.
- Contemplative routines are are a fundamental pillar of high performance. It's one of the big pillars behind innovation, focus.
- Anyone can be busy, it's wasteful to be busy all the time.
- The proof is there, contemplative routines, exercise etc. are fundamental productivity hacks.
- Look at big lifestyle changes as experiments
- If you don't understand how your own habits work, it's really hard to change them.
- If you want to start a new habit, begin with choosing a CUE that will trigger your new habit.
- Then when you get done with the habit, immediately let yourself get a deliberate reward.
- Once you understand how habits work , once you learn to identify cues and rewards, you can change your behavior.
- The Science of Small Wins
- The KEY is to CHOOSE THE REWARD and then let your neurology make it automatic with the basic ganglyia
- "Reward salience" - recognize the reward. If you decide something is more rewarding, it becomes more rewarding
- "Automaticity" - you can make
- How to have "X-Ray Glasses" for your habits and transform your life
- The foundational studies on habit formation come from the military
- "Understanding yourself is the starting point for self improvement."
- Homework: Choose ONE thing to fix first. Identify the CUE, ROUTINE, REWARD.
- Fill out the little flowcharts
- 5 Cue Categories
- Time of day
- Place
- Emotion
- Presence of People
- Preceding Behavior
- Start to identify what urges are triggered the CUE
- Really dig into the reward.. what does a cookie represent?
- Is it hunger?
- Is it energy?
- Is it a treat?
- Is it a break from work?
- Is it social engagement?
- Experiment different things each week and see which thing is satisfying the urge.
- You don't BREAK A bad habit. That's the wrong way of thinking about. You don't break habits. You CHANGE habits.
- Keep the Cue
- Keep the Reward
- Change the ROUTINE that gets you that reward.
Thank you so much for listening!
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Want To Dig In More?! - Here’s The Show Notes, Links, & Research
General
Media
Article directory on New York Times, Big Think, and Slate
PR Newswire - “Journalist and Bestselling Author Charles Duhigg Honored as a Business News Visionary”
[Interview] Lifehacker - “I'm Productivity Expert Charles Duhigg, and This Is How I Work” by Jordan Calhoun
Healthline - “Breaking Down the Habit Loop” by Marney A White
The New York Times - “The Pandemic Helped Me Realize How Essential My Routines Are” Jason Diamond
[Podcast] Brené Brown - Brene with Charles Duhigg on Habits and Productivity
[SoS Episode] Break Your Phone Addiction (& Your Other Bad Habits) With Charles Duhigg (Sept 14th 2017)
Videos
TEDxTalks - The Power of Habit: Charles Duhigg at TEDxTeachersCollege
Thomas Frank - 5 Lessons from "The Power of Habit" by Charles Duhigg
Random House - How to break habits (from The Power of Habit by Charles Duhigg)
Big Think - Build Mental Models to Enhance Your Focus | Charles Duhigg | Big Think
Illacertus - THE POWER OF HABIT BY CHARLES DUHIGG | ANIMATED BOOK SUMMARY
Tech insider - How Google builds the perfect team
Microsoft Research - The Power of Habit: Why We Do What We Do in Life and Business
Practical Psychology - How to Grow your Motivation- SMARTER FASTER BETTER by Charles Duhigg
Productivity Game - The power of choice: SMARTER FASTER BETTER by Charles Duhigg
Windmill Books - How Can You Be More Productive? Top 5 Tips | Smarter Faster Better | Charles Duhigg
Books
Amazon Author Page
Smarter Faster Better: The Transformative Power of Real Productivity by Charles Duhigg
The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg