Duhigg - Charles -- Habit
The Power of Habit
Citation (APA): Duhigg, C. (2016). The Power of Habit [Kindle iOS version]. Retrieved from Amazon.com
Prologue: The Habit Cure
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As Lisa’s habits changed, so had her brain.
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By focusing on one pattern—what is known as a “keystone habit”—Lisa had taught herself how to reprogram the other routines in her life, as well.
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new
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activity in this area”—he pointed to the region closest to her forehead—“where we believe behavioral inhibition and self-discipline starts. That activity has become more pronounced each time you’ve come in.”
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a decision becomes an automatic behavior,”
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“All our life, so far as it has definite form, is but a mass of habits,”
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choices
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They’re habits.
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first section
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neurology of habit formation,
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second part
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keystone habit,
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third part
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habits of societies.
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Habits can be changed, if we understand how they work.
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habits as they are technically defined: the choices that all of us deliberately make at some point, and then stop thinking about but continue doing, often every day.
1. The Habit Loop: How Habits Work
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subconscious mechanisms that impact the countless choices that seem as if they’re the products of well-reasoned thought, but actually are
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influenced by urges most of us barely recognize or understand.
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the brain is constantly looking for ways to save effort.
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habits can be ignored, changed, or replaced.
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When a habit emerges, the brain stops fully participating in decision making.
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unless you deliberately fight a habit—unless you find new routines—the pattern will unfold automatically.
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Once you break a habit into its components, you can fiddle with the gears.
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Habits never really disappear.
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habits are surprisingly delicate.
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neurology and psychology of habits,
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By learning to observe the cues and rewards, though, we can change the routines.
3. The Golden Rule of Habit Change: Why Transformation Occurs
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to change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine.
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Almost any behavior can be transformed if the cue and reward stay the same.
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You Can’t Extinguish a Bad Habit, You Can Only Change It.
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shifts the routine.
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escape, relaxation, companionship, the blunting of anxieties, and an opportunity for emotional release.
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relief cravings
Appendix: A Reader’s Guide to Using These Ideas
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each person’s habits are driven by different cravings.
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THE FRAMEWORK: • Identify the routine • Experiment with rewards • Isolate the cue • Have a plan
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cue, a routine, and a reward.
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identify the routine.
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What’s the cue
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what’s the reward?
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STEP TWO: EXPERIMENT WITH REWARDS
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Rewards are powerful because they satisfy cravings.
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Most cravings are like this: obvious in retrospect, but incredibly hard to see when we are under their sway.
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adjust your routine so it delivers a different reward.
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test different hypotheses to determine which craving is driving your routine.
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writing three words forces a moment of attention.
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fifteen-minute alarm?
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By experimenting with different rewards, you can isolate what you are actually craving,
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identifying the cue.
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almost all habitual cues fit into one of five categories: Location Time Emotional state Other people Immediately preceding action
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STEP FOUR: HAVE A PLAN
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