Unlock the Secret to Changing Your Life!
The Power of Habit
by Charles Duhigg
Psychology
TL;DR
Okay, here's the deal: Your life is basically a collection of automatic routines called habits. They work in a simple loop: Cue -> Routine -> Reward. Figure out what triggers your bad habits and what payoff your brain is getting, then swap out the routine for something better while keeping the trigger and reward. Some habits, called keystone habits, are like the first domino – change one, and a bunch of other good stuff happens automatically. Also, your willpower is limited like a phone battery, so make good habits automatic so you don't drain it. Companies know all this shit and use it to manipulate you into buying stuff, so learn their tricks to use them on yourself instead. Basically, understand the loop, change the routine, find your keystone, and stop being a willpower wimp.
Action Items
Pick one annoying habit (like endless scrolling or late-night snacking). Next time you do it, pause and ask yourself: "What triggered this (Cue)? What am I actually doing (Routine)? What feeling or payoff am I getting from it (Reward)?" Just observe it, don't judge.
Choose one bad habit you identified from the "Vending Machine" exercise. Figure out its Cue and Reward. Now, brainstorm one different, healthier routine you could try instead to get that same reward. Try it once today, even if it feels weird.
When you feel a strong urge for something unhealthy (like a sugary snack, endless TikTok, or a pointless purchase), pause for 60 seconds. Ask yourself: "What am I really craving right now? Is it energy? Distraction? Comfort? Connection?" Just identify the underlying feeling, don't act on the urge yet.
Pick one tiny, easy habit you know is good for you but rarely do (e.g., drink a glass of water first thing, make your bed, do 5 push-ups). Do just that one thing today. Don't aim for perfection, just consistency on this one small win.
Identify one decision you make repeatedly throughout the day that drains your energy (e.g., "Should I work out?" "Should I eat this?"). Try to pre-decide it for tomorrow morning. For example, lay out your workout clothes tonight, or pack a healthy lunch now so you don't have to think about it later.
Unlock the full book to see more action items
Key Chapter
Chapter - The Craving Brain: How to Create New Habits
Ever wonder why you just have to have that cookie, or scroll through Instagram for an hour when you meant to just check one thing? It's not just you being weak; it's your brain getting a hard-on for the reward. See, habits aren't just actions; they're built on cravings. Your brain starts anticipating the little hit of pleasure, comfort, or distraction it gets at the end of the habit loop. That anticipation is what makes the cue so powerful and the routine feel automatic. It's like your brain is a junkie, and the habit is its fix. You gotta figure out what your brain is really craving – is it the sugar, the escape, the feeling of accomplishment? Once you nail the underlying craving, you can start messing with the routine to get that same reward in a way that doesn't make you hate yourself later. It's about rewiring the desire, not just fighting the urge.
Key Methods and Approaches
The Brain's Vending Machine
(AKA: The Habit Loop)
Description:
Habits operate on a three-step loop: a Cue triggers the behavior, the Routine is the behavior itself, and the Reward is what your brain gets out of it, reinforcing the loop.
Explanation:
Think of it like a vending machine for your brain. Something happens (the Cue, like seeing the machine), you do the thing (the Routine, like putting in money and pressing buttons), and you get the prize (the Reward, like the candy bar). Your brain learns to automatically go through the steps because it knows there's a treat at the end. To change the habit, you gotta figure out what's triggering you and what prize your brain is really after, then swap out the middle part.
Examples:
Feeling stressed (Cue) -> Smoking a cigarette (Routine) -> Feeling temporarily calm (Reward).
Phone buzzes (Cue) -> Open social media app (Routine) -> Get a hit of novelty/distraction (Reward).
Walking into the kitchen after dinner (Cue) -> Eating a snack (Routine) -> Feeling satisfied/full (Reward).
Today's Action:
Pick one annoying habit (like endless scrolling or late-night snacking). Next time you do it, pause and ask yourself: "What triggered this (Cue)? What am I actually doing (Routine)? What feeling or payoff am I getting from it (Reward)?" Just observe it, don't judge.
End of Preview
Want to read the complete insights, methods, and actionable takeaways? Unlock the full book experience with Pro.
Your daily 1-minute insights