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How to break habits (from The Power of Habit by Charles Duhigg)


Imagine for a moment that you have a habit
that you really want to change. Let’s say, for instance, you go up to the
cafeteria every afternoon and eat a chocolate chip cookie. This habit has caused you to gain a little
bit of weight. In fact, this habit has caused you to gain
exactly 8 pounds, and your wife has started making some pointed comments. And when I say you, what I really mean is
me—because this is a habit that I had, that I just couldn’t kick. To understand why that habit was so powerful,
and what it would take to change it, I had to learn how habits work. Every habit functions the same way. At first, there’s a cue—some type of trigger
that makes the behavior unfold automatically. Studies tell us that a cue can be a location,
a time of day, a certain emotional state, other people, or just a pattern of behaviors
that consistently triggers a certain routine. To figure out the cue for my craving, I spent
a few days tracking exactly when the urge to eat a cookie hit. And what I noticed pretty soon was something
interesting. The cookie craving always hit between 3:00
and 3:30 in the afternoon. That was my cue: It was a certain time of
day. The next part in the habit loop is the routine—the
behavior itself. And for me, that was pretty easy to figure
out. Every day between 3:00 and 3:30, I’d get
this craving for a cookie. I’d get up out of my chair, I’d walk over
to the elevator, I’d take the elevator up to the 14th floor, I’d get out, I’d buy
a cookie, and then I would eat it while talking to my colleagues in the cafeteria. The last part of the habit loop is the reward. And in some respects, the reward is the most
important part, because that’s why habits exist—so that we can get the rewards that
we want. But figuring out a reward is kind of tricky. To figure out what reward was driving my habit,
I did a little bit of an experiment. One day when the cookie urge struck, instead
of going up to the cafeteria, I went outside and I took a walk around the block. Then the next day, I went up to the cafeteria—but
instead of buying a cookie, I got a candy bar, and then ate it at my desk. And then the day after that, I went up to
the cafeteria again, but I didn’t buy anything. Instead, I just talked to friends for about
10 minutes. You get the idea. But what I was trying to do was test different
hypotheses to figure out what reward I was actually craving. And what I figured out pretty quickly was
it had nothing to do with cookies. It had to do with socializing. Nowadays what happens is, at about 3:30 in
the afternoon, I absentmindedly stand up. I look around the office, I see a friend,
I’ll walk over and we’ll gossip for 10 minutes, and then I’ll go back to my desk. The urge to go get a cookie has completely
disappeared. The new behavior has become a habit. And I’ve lost about 12 pounds as a result. Studies have shown that if you can diagnose
your habits, you can change them in whichever way you want. So what are the cues, routines, and rewards
in your life? What habit do you want to change? The Power of Habit: Why We Do What We Do In
Life and Business. Learn More at ThePowerOfHabit.com.

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