Summary

Duhigg’s seminal book lays out the basis of the habit loop: cue, routine, and reward. Cravings and rewards both spike brain activity and represent the foundation for habit formation. Keystone habits can be catalysts for forming other habits. Willpower is a finite resource - critical to all facets of life - that can be strengthened through practice.

Key Takeaways

• Strengthen the willpower muscle - most vital habit for success
• Understand the habit loop: cue, routine, and reward
• Know how to change a habit

Notes

Part 1: Habits of Individuals

• Chunking: brain converting a sequence of actions into an automatic routine
• Habit loop: cue, routine, reward
• Cravings + rewards build new habits (ads)
• Cravings result from anticipated rewards
  • Eg. Nicotine, food, phone buzz
• Golden rule for changing habits: same cue + reward with new / altered routine
  • Know + understand the queue
  • Belief that things will get better is a critical 3rd ingredient
  • Commit to change as a group

Part 2: Habits of Successful Organizations

• Keystone habit: habit that can be a catalyst for forming other habits (eg. working out)
• Small wins: a steady application of a small advantage
  • Fuel transformative changes through patterns of behavior
• Willpower is the most vital habit for success
  • Willpower is a finite resource
  • Willpower is a muscle that can be strengthened through practice
  • Willpower can apply across the board (eg. exercise, food choice, work)
• Increased autonomy → increased willpower
  • Being bossed around depletes willpower quicker
• Balanced truces are important
• Catastrophes increase habit malleability
  • Can be beneficial, done intentionally
• Marketing: Dressing a new something in old habits → more likely to accept it

Part 3: Habits of Societies

• Lack of weak ties → lack of opinions, disadvantageous in labor market
• Social habits formed in small groups via peer pressure, ups the stakes
• When you know a habit exists it is your responsibility to change it

How to Change Habits

• Identify the routine
• Experiment with rewards
• Isolate the cue
• Common categories: location, time, emotional state, other people, immediately preceding action
• Have a plan