The Power of Habit PDF By Charles Duhigg

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Part one – The habits of individuals

Chapter 1: The habit loop – how habits work

Habits emerge because the brain is constantly looking for ways to save effort. The habit loop: The process with our brain is a three-step loop.

First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. Then there is the routine, which can be physical or mental, or emotional.

Finally, there is a reward, which helps your brain figure out if this particular loop is worth remembering for the future.

Cue – routine – reward Over time, this loop becomes more and more automatic. The cue and reward become intertwined until a powerful sense of anticipation and craving emerges.

Eventually, a habit is born. When a habit emerges, the brain stops fully participating in decision-making. It stops working so hard or diverts focus to other tasks.

So unless you deliberately fight a habit – unless you find new routines – the pattern will unfold automatically.

Habits never really disappear. They are encoded into the structures of our brain. If we learn to create new neurological routines that overpower those behaviors – if we take control of the habit loop – we can force those bad tendencies into the background.

And once someone creates a new pattern, studies have demonstrated, going for a jog or ignoring the doughnuts becomes as automatic as any other habit.

Habits, as much as memory and reason, are at the root of how we behave. We might not remember the experiences that create our habits, but once they are lodged within our brains they influence how we act – often without our realization.

Example: McDonald’s and kids. When the kids are starving and you are driving home after a long day it makes sense to stop by Mcdonald’s – it’s inexpensive and tastes good.

One meal of processed food can’t be that bad, right? But habits emerge without our permission. Studies indicate that families usually don’t intend to eat fast food on a regular basis.

What happens is that a once in a month pattern slowly becomes once in a week, and then twice a week. As the cues and rewards create a habit – until the kids are consuming an unhealthy amount of hamburgers and fries.

There are a number of cues and rewards that most customers never knew were influencing their behavior – every Mcdonald’s looks the same, and the employees say the same things, so everything is a consistent cue to trigger eating routines.

Chapter 2: The craving brain – how to create new habits

Craving is what makes cues and rewards work. The craving is what powers the habit loop.

  1. Find a simple and obvious cue
  2. Clearly define the rewards

Habits create neurological cravings. As we associate cues with certain rewards, a subconscious craving emerges in our brain that starts the habit loop spinning. How to create a new habit: put together a cue, a routine, and a reward, and then cultivate a craving that drives the loop.

A cue and a reward on their own aren’t enough for a new habit to last. Only when your brain starts expecting the reward – craving the endorphins or sense of accomplishment – will it become automatic to lace up your jogging shoes each morning.

The cue, in addition to triggering a routine, must also trigger a craving for the reward to come. Toothpaste example: Claude Hopkins wasn’t selling beautiful teeth.

He was selling a sensation. Once people craved that cool tingling – once they equated it with cleanliness – brushing became a habit. While everyone brushes their teeth, fewer than 10% of Americans apply sunscreen every day.

Why? Because there is no craving that has made sunscreen into a daily habit. Craving is what drives habits. And figuring out how to spark a craving makes creating a new habit easier.

Chapter 3: The golden rule of habit change – why transformation occurs

You can never truly extinguish bad habits. Rather, to change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine.

That’s the rule; if you use the same cue, and provide the same reward, you can shift the routine and change the habit. Almost any behavior can be transformed if the cue and reward stay the same.

Anonymous alcoholics AA succeeds because it helps alcoholics use the same cues, and get the same reward, but it
shifts the routine.

The program forces people to identify the cues and rewards that encourage their alcoholic habits and then helps them find new behaviors.

To change an old habit you must address an old craving. You have to keep the same cues and rewards as before, and
feed the craving by inserting a new routine.

Often, intoxication itself doesn’t make the list. Alcoholics crave a drink because it offers escape, relaxation, companionship, the blunting of anxieties, and an opportunity for emotional release.

They might crave a cocktail to forget their worries. But they don’t necessarily crave a cocktail to forget their worries. The physical effects of alcohol are often one of the least rewarding parts of drinking to addicts.

AA forces you to create new routines for what to do each night instead of drinking. AA: s methods have been refined into therapies that can be used to disrupt almost any pattern.

Also Read: The Power of Habit PDF In Hindi

AuthorCharles Duhigg
Language English
No. of Pages295
PDF Size1.35 MB
CategorySelf Improvement

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The Power of Habit PDF Free Download

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