📚 Finished The Power of Habit by Charles Duhigg. ⭐️ ⭐️ ⭐️

This book is mostly useful narratives that introduce the factors that affect habits. It also includes a short “how-to” on changing habits.

Some Insights

• Individuals have habits, organizations have routines
• Keystone habits are great for building other habits and producing momentum through repeated small wins
• Keeping a food journal, making your bed, and working out are all habits which have many seemingly-unrelated positive impacts on your life
• “Willpower” is stronger when people feel agency or impact

How to Change Your Habits

Identify the routine

Figure out what your habit loop is so that you can work to supplant it with another.

Experiment with rewards

• Try altering variables like a scientist, in order to see which reward you were actually seeking, and which you might like
• Jot down the things that come to mind with each test; this helps with awareness and attention
• Use 15 minute waits/alerts to help with elimination and analysis

Isolate the cue

Each time you experience the feeling, write down answers to the following:

1. Where are you?
2. What time is it?
3. What is your emotional state?
4. Who else is around?
5. What action preceded the urge?

Have a plan

Write it like the following:

• When I see cue i will do routine in order to get reward
• This is your implementation intention and should be explicitly stated

Further Reading

Application instructions were very short and only covered in the appendix. For more detailed application notes, read Atomic Habits. I am finishing my read and review of that book, and will link it here when complete.