The Power of Habit

1. Habits are powerful, automatic behaviors that shape our lives

"Habits, scientists say, emerge because the brain is constantly looking for ways to save effort."

Our brains are efficiency machines. They convert sequences of actions into automatic routines to free up mental capacity. This process, called "chunking," is at the root of habit formation. While this efficiency is generally beneficial, it can also lead to the development of detrimental habits.

Habits significantly impact our lives. Studies suggest that more than 40% of the actions people perform each day are habitual rather than conscious decisions. These habits influence our health, productivity, financial security, and happiness. Understanding how habits work gives us the power to change them and, consequently, to transform our lives.

• Examples of common habits:
  • Brushing teeth
  • Driving to work
  • Checking email first thing in the morning
  • Snacking while watching TV

2. The Habit Loop: Cue, Routine, Reward

"This process within our brains 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."

Understanding the habit loop is crucial for changing habits. The loop consists of three elements: a cue, a routine, and a reward. The cue triggers the habit, the routine is the behavior itself, and the reward is what reinforces the habit.

Cravings drive habits. Over time, we begin to anticipate and crave the reward before it arrives. This craving is what makes habits powerful and hard to change. By understanding these cravings, we can begin to shift our behaviors.

• Examples of habit loops:

  • Cue: Feeling stressed

  • Routine: Smoking a cigarette

  • Reward: Nicotine buzz and temporary relief

  • Cue: Seeing a Facebook notification

  • Routine: Checking Facebook

  • Reward: Social connection and dopamine release

3. To change a habit, keep the cue and reward but alter the routine

"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."

The Golden Rule of Habit Change is to keep the cue and reward the same while changing the routine. This approach is more likely to succeed because it doesn't fight against the ingrained cravings.

Identifying the cue and reward can be challenging. Experiments and careful observation are often necessary to pinpoint what truly triggers and satisfies a habit. Once identified, finding alternative routines that provide similar rewards becomes possible.

• Steps to change a habit:
  1. Identify the routine you want to change
  2. Experiment with different rewards
  3. Isolate the cue
  4. Have a plan for a new routine

4. Keystone habits have the power to transform other habits

"Some habits matter more than others in remaking businesses and lives. These are 'keystone habits,' and they can influence how people work, eat, play, live, spend, and communicate."

Keystone habits create a ripple effect. When you change a keystone habit, it sets off a chain reaction, altering other habits as well. These habits are often small but have outsized influence on our lives.

Identifying keystone habits can lead to widespread change. In organizations and personal lives, focusing on keystone habits can be more effective than trying to change everything at once. They often create small wins that build momentum for bigger changes.

• Examples of keystone habits:
  • Regular exercise
  • Family dinners
  • Making your bed every morning
  • In organizations: focusing on worker safety

5. Willpower is a crucial habit that can be strengthened like a muscle

"Willpower isn't just a skill. It's a muscle, like the muscles in your arms or legs, and it gets tired as it works harder, so there's less power left over for other things."

Willpower is a finite resource that can be depleted. Like a muscle, it becomes fatigued with use but can also be strengthened over time through practice.

Building willpower in one area of life can improve self-control in other areas. Studies have shown that people who successfully strengthen their willpower in one domain (like exercise or money management) often see improvements in unrelated areas of their lives.

• Ways to strengthen willpower:
  • Regular exercise
  • Practicing small acts of self-control
  • Developing clear and specific plans for handling temptations
  • Getting enough sleep and eating a balanced diet

6. Organizations rely on institutional habits that create truces

"Routines are the organizational analogue of habits."

Organizational habits, or routines, are crucial for efficiency. They allow companies to operate smoothly by reducing the need for constant decision-making. These routines often develop organically over time.

Truces created by routines maintain organizational peace. They help balance power between different departments and individuals, allowing the company to function despite internal competitions and conflicts. However, these truces can also perpetuate problems if not carefully managed.

• Examples of organizational routines:
  • Safety protocols
  • Customer service scripts
  • Manufacturing processes
  • Meeting structures

7. Crises provide opportunities to reshape organizational habits

"Good leaders seize crises to remake organizational habits."

Crises disrupt existing patterns, making it easier to implement new habits. During times of turmoil, people are more open to change and less resistant to new ways of doing things.

Leaders can use crises to implement positive changes. By focusing on key issues during a crisis, leaders can reshape organizational culture and habits in ways that might be impossible during normal times.

• Examples of crises leading to change:
  • NASA's safety culture after the Challenger disaster
  • Airline safety improvements after major accidents
  • Corporate restructuring after financial crises

8. Habits can be changed by believing change is possible

"For a habit to stay changed, people must believe change is possible. And most often, that belief only emerges with the help of a group."

Belief is a critical component of lasting habit change. Even when people know how to change a habit, they may fail if they don't believe they can succeed. This belief often comes from seeing others succeed or being part of a supportive community.

Groups can reinforce belief and new habits. Organizations like Alcoholics Anonymous are effective partly because they provide a community that strengthens individuals' belief in their ability to change. This principle applies to other areas of life as well.

• Ways to build belief:
  • Join a support group
  • Find a mentor or accountability partner
  • Celebrate small successes
  • Learn about others who have succeeded in similar changes

9. Small wins fuel bigger transformations in habits and behaviors

"Small wins are a steady application of a small advantage."

Small wins create momentum for larger changes. They provide evidence that change is possible and build confidence for tackling bigger challenges. This principle applies to personal habits, organizational change, and social movements.

Focusing on small wins can overcome inertia and resistance. Instead of trying to change everything at once, breaking down big goals into smaller, achievable steps can lead to sustained progress and eventual large-scale transformation.

• Examples of small wins leading to big changes:
  • Weight loss through small dietary changes
  • Improved productivity through minor workflow adjustments
  • Social movements gaining momentum through local victories

Last updated: July 23, 2024