Do you wiggle your watch or click a pen trying to concentrate?
The Power of Habit, by Pulitzer Prize-winner Charles Duhigg, inspires us to ask where our habits come from, why we do them and how they impact us.
Duhigg shows the science of habit-building and breaking to help us become healthier and more accomplished.
Here are 3 key takeaways:
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Habits work in a loop. First, a cue, like a meeting reminder, spikes our brain activity.
Second, we perform a routine action, such as preparing for the meeting. Third, we feel rewarded for showing up ready to go.
A successful meeting leaves us feeling accomplished, motivating us to repeat the cycle.
This becomes second nature, meaning our brains donβt have to work as hard to perform the habit.
This loop applies to both constructive and harmful habits, due to the gratification, regardless of whether itβs temporary or permanent.
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The routine aspect of the loop must be changed to break bad habits.
When a cue triggers us to act, itβs important to recognize our impulse and replace the negative conditioned response with better activities.
For example, many people bite their nails when theyβre anxious.
Grabbing a stress ball and chewing gum are common alternatives used to process those feelings without damaging skin tissue and dentition.
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Restraining our impulses can be challenging and takes strong real-time awareness.
Focusing on the future benefits of disengaging from a bad habit, and allowing ourselves to experience the discomfort of change, is critical to self-growth.
Duhigg warns of taking on too much change too soon, however. Willpower is like a muscle that, when overexerted, can burn out and take us 10 steps backward. Patience and practice are necessary.
What is a difficult habit you have broken? Let us know in the comments!