This book is filled with stories and case studies which delve deeply into how habits are formed, and what this information means in regard to a variety of different topics. Duhigg explores how companies (perhaps) take advantage of that knowledge to manipulate consumers into buying their products, whether or not we should be prosecuted for actions that took place while under the control of a habitual response (ie addictions), and how you can harness this information in order to change your own habits and become your best self.

Every New Years day millions of people around the world make up new years resolutions in an effort to better themselves, but only an incredibly small percentage of people are actually successful at keeping their promises to themselves. Duhigg explain why this is, in what turned out to be a page-turning piece of nonfiction. He uses plain English to explain the concepts he discusses, and as I read on I had several “oh!” moments as what he was describing clicked in my brain. We can all relate to what he describes in this book, and while talk of how habits control us can come across as a little bit spooky, (and it is) Duhigg wraps the book up with a readers guide on how to use his ideas, turning his thesis into something empowering. “The Power of Habits” provides you with the knowledge that is necessary to change in a big way.

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I definitely recommend reading the entire book, but here are Charles Duhigg’s

GUIDELINES FOR CHANGING YOUR HABITS

Step One: Identify the Routine

With any habit there is a cue, a routine, and a reward. In order to change a habit you must first identify it and acknowledge its existence. For example, dessert is a habit. The cue for the habit is the end of meal, the routine is go to the fridge and get a bowl of ice cream, and the reward could be a cleansed pallet.

Step Two: Experiment with Rewards

Once you’ve identified your craving, you must work to understand the reward for that behaviour – sometimes it’s not obvious. Duhigg recommends that you experiment with different rewards, by indulging in that reward after you’ve receive the cue (which you’ve now identified). Look for patterns.

“After each activity, jot down on a piece of paper the first three things that come to mind when you get back to your desk. They can be emotions, random thoughts, reflections on how you’re feeling, or just the first 3 words that pop into your head (ex. Relaxed, saw flowers, not hungry).”

By doing this you are encouraging mindfulness, and a better understanding of your emotions associated with that craving or cue – for when it occurs again. You’ll know if you’ve uncovered the correct reward if after 15 minutes your craving has gone away.

Step Three: Isolate the Cue

Experiments have shown that almost all habitual cues fit into one of five categories:

1. Location
2. Time
3. Emotional State
4. Other People
5. Immediately preceding action

Record answers to each of these things after the habit, and then look for patterns in one of the 5 categories

Every time that you feel the desire to complete that habitual behaviour, record an answer in each of these cues. Do this repeatedly, and then look for patterns.

Step Four: Have a Plan

“You can change to a better routine by planning for the cue and choosing a behaviour that delivers the reward you are craving. What you need is a plan.”

For example. If after dinner I’ve created a habit of having dessert, I can swap this habitual response with another habit that will give me the same reward. I often enjoy dessert because it cleanses my pallet, so why not experiment with drinking a glass of water with a slice of cucumber or piece of fruit instead. I think the mistake that most people make is they don’t replace the reward with anything – but I that really is the secret. You can’t take something away without putting something back in its place.