The Power of Habit Book Summary - The Power of Habit Book explained in key points

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The Power of Habit summary

Name: The Power of Habit
Rating: 4.4 (2549 reviews)
Author: Charles Duhigg

Charles Duhigg

Why We Do What We Do in Life and Business

4.4 (2549 ratings)

28 mins

Brief summary

The Power of Habit by Charles Duhigg is an insightful exploration of how habits shape our lives and how we can harness their power to improve ourselves.

Topics

Routines & Habits Simplify Podcast

Table of Contents

The Power of Habit
Summary of 9 key ideas

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Key idea 1 of 9

What’s in it for me? Learn to pick up or drop any habit you wish.

You’ve made the decision: no more cigarettes! Or maybe it’s: no more junk food! For a couple of weeks, things go swimmingly. You’re proud of yourself. But then, one day, the craving suddenly overpowers you – and, before you know it, you’re back to your old habits.

Sound familiar? If so, you already know the power of habits.

But where does the power of habits come from? As you’ll see in these blinks, habits go deep into the human brain and psyche and influence our lives in a myriad of ways. And while they make our lives a whole lot easier – just imagine if you had to figure out how to open a door every time you encountered one – habits can also cause problems and even ruin lives.

Luckily, by learning how habits work, you can begin to overcome their power. So let’s delve into the world of habits!

In these blinks, you’ll learn

why anticipation is at the root of habit formation;
what resisting marshmallows can tell us about habits; and
what the LATTE method is.

Habits are simple cue-routine-reward loops that save effort.

In the 1990s, a group of researchers at MIT were studying mice to learn more about how habits are formed in the brain. The mice had to find their way to a piece of chocolate that’d been placed at the end of a T-shaped maze. Using special equipment, the researchers could monitor the brain activity of the mice as they sniffed their way to the chocolate.

When the mice were first put in the maze, their brain activity spiked. They could smell the chocolate and they began searching for it. When the researchers repeated the experiment, however, they noticed something interesting.

As the mice gradually learned where the chocolate was and memorized how to get there – go straight, then turn left – their brain activity decreased.

This process of turning a sequence of actions into an automatic routine is known as “chunking,” and it forms the basis of all habit formation. Its evolutionary role is clear and crucial: it allows the brain to save energy and perform common tasks efficiently.

Hence, even a complicated act that demands concentration at first, like finding a piece of chocolate in a maze or backing out of the driveway, eventually becomes an effortless habit. In fact, according to a 2006 paper by a researcher at Duke University, as many as 40 percent of the actions we perform each day are based on habit.

In general, any habit can be broken down into a three-part loop:

First, you sense an external cue – say, your alarm clock ringing. This creates an overall spike in your brain activity as your brain decides which habit is appropriate for the situation.

Next comes the routine, meaning the activity you’re used to performing when faced with this particular cue. You march into the bathroom and brush your teeth with your brain virtually on autopilot.

Finally, you get a reward – a feeling of success and, in this case, a minty-fresh tingling sensation in your mouth. Your overall brain activity increases again as your brain registers the successful completion of the activity and reinforces the link between the cue and the routine.

Habits are incredibly resilient. In some cases, people with extensive brain damage can still adhere to their old habits. Just consider Eugene, a man with severe brain damage caused by encephalitis. When asked to point at the door leading to the kitchen from his living room, he couldn’t do it. But when asked what he would do if he were hungry, he walked straight into the kitchen and took down a jar of nuts from one of the cabinets.

Eugene could do this because learning and maintaining habits happens in the basal ganglia, a small neurological structure embedded deep in the brain. Even if the rest of the brain is damaged, the basal ganglia can function normally.

Unfortunately, this resilience means that, even if you successfully kick a bad habit, like smoking, you will always be at risk of relapsing.

Habits stick because they create craving.

Imagine this scenario: every afternoon for the past year, you’ve bought and eaten a delicious, sugar-laden chocolate-chip cookie from the cafeteria at your workplace. Call it a just reward for a hard day’s work.

Unfortunately, as a few friends have already pointed out, you’ve started putting on weight. So you decide to kick the habit. But how do you imagine you’ll feel that first afternoon, walking past the cafeteria without indulging? Odds are, you will either eat “just one more cookie” or you’ll go home in a distinctly grumpy mood.

To change a habit, substitute the routine for another and believe in the change.

As anyone trying to give up cigarettes will tell you, when the craving for nicotine hits, it’s hard to ignore. That’s why the golden rule for quitting any habit is this: don’t try to resist the craving; redirect it. In other words, you should keep the same cues and rewards, but change the routine that occurs as a result of the craving.

Several studies on former smokers have shown that, by identifying the cues and rewards around their smoking habit and replacing the routine with one that has a similar reward, such as doing some push-ups, eating a piece of Nicorette or simply relaxing for a few minutes, the chances of staying smoke-free increases significantly.

Change can be achieved by focusing on keystone habits and achieving small wins.

When former government bureaucrat Paul O’Neill became the CEO of the ailing aluminum company Alcoa in 1987, investors were skeptical. And O’Neill didn’t improve matters when, during an investor meeting in a swanky luxury hotel in Manhattan, he declared that, rather than focusing on profits and revenues, he intended to make workplace safety his number-one priority. One investor immediately called his clients and said, “The board put a crazy hippie in charge and he’s going to kill the company.”

O’Neill tried to explain his reasoning to the lukewarm investors. No amount of talk would reduce injury rates at Alcoa, he argued. Sure, most CEOs claimed to care about workplace safety. But empty words would never lead to the formation of a company-wide habit, which is what would be necessary for real change.

Willpower is the most important keystone habit.

In the 1960s, researchers at Stanford conducted what would become a very famous study. A large group of four-year-olds was brought, one by one, into a room. In the room, there was a table with a marshmallow on it. A researcher gave each child a choice: either eat the marshmallow now or wait a few minutes and have two marshmallows instead. The researcher then left the room for 15 minutes. Only about 30 percent of the children managed not to devour the marshmallow in the researcher’s absence.

But here’s the interesting part. When, years later, the researchers tracked down the study’s participants, who were now adults, they found that those who had exhibited the greatest willpower and waited the full 15 minutes had ended up with the best grades in school, were more popular on average and were less likely to have drug addictions. Willpower, it seemed, was a keystone habit that could be applied to other parts of life, too.

Organizational habits can be dangerous, but a crisis can change them.

In November of 1987, a commuter at the King’s Cross station in London approached a ticket collector and said he’d just seen a piece of burning tissue by one of the building’s escalators. Rather than investigating the matter or notifying the department responsible for fire safety, the ticket collector did nothing. He simply returned to his workstation, thinking it was someone else’s responsibility.

This was perhaps not so surprising. Responsibilities in running the London underground were divided into several clear-cut areas, and, as a result, staff had formed an organizational habit of staying within departmental bounds. Over the decades, an intricate, hierarchical system of bosses and sub-bosses, each highly protective of his authority, had emerged. The nearly 20,000 employees of the London Underground knew not to encroach on each other’s terrain.

Companies take advantage of habits in their marketing.

Picture yourself walking into your local supermarket. What’s the first thing you encounter? In all likelihood, it’s fresh fruits and vegetables, laid out in lush piles. If you consider this for a second, it doesn’t make much sense. As fruit and veggies tend to be soft and are easily damaged by other products put in the cart, they ought to be displayed closer to the registers. But marketers figured out long ago that, if we begin our shopping by filling our carts with fresh, healthy items, we’re more likely to buy unhealthier products, like snacks and cookies, as we continue to shop.

This might seem pretty obvious. But retailers have figured out far subtler ways to influence customers’ purchasing habits. For example, here’s a surprising fact: most people instinctively turn right when entering a store. That’s why retailers put their most profitable products to the right of the entrance.

Movements are born from strong ties, peer pressure and new habits.

In 1955, a black woman named Rosa Parks refused to give up her bus seat for a white man in Montgomery, Alabama. She was arrested and charged, and the events that followed made her a civil-rights icon.

Interestingly, her case, though it’s become the most famous, was neither unique nor the first. Many others had already been arrested for the same reason. So why did Parks’s arrest spark a bus boycott that lasted over a year?

We bear the responsibility for changing our habits.

One night in 2008, Brian Thomas strangled his wife to death. Distraught, he promptly turned himself in and was prosecuted for murder. His defense? He was experiencing something scientists refer to as sleep terrors.

Research has shown that, unlike sleepwalking, during which people might get up from bed and start acting out impulses, when a person experiences sleep terrors, the brain effectively shuts down, leaving only the most primitive neurological regions active.

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What is The Power of Habit about?

The Power of Habit (2012) explains what an important role habits play in our lives, whether they’re good ones, like brushing our teeth and exercising, or bad ones, like smoking. Filled with research-based findings and engaging anecdotes, The Power of Habit not only explains exactly how habits are formed, it provides easy tips for changing habits, both on an individual and an organizational level.

The Power of Habit Review

The Power of Habit (2012) unveils the science behind habit formation and change, making it a valuable read. Key highlights include:

The book uncovers the psychology and neuroscience behind our daily routines.
It presents practical strategies for replacing bad habits with positive ones.
Real-life examples and case studies make the content relatable and engaging.

Unlock your potential by understanding and mastering your habits with The Power of Habit.

Best quote from The Power of Habit

Change might not be fast and it isnt always easy. But with time and effort, almost any habit can be reshaped.

—Charles Duhigg

Who should read The Power of Habit?

People striving to form good habits, like exercising regularly, or kick bad ones, like eating fast food
Anyone interested in how our tendency to form habits is manipulated by companies
Anyone who wants to implement new routines in their organizations

About the Author

Charles Duhigg is a Pulitzer Prize-nominated investigative reporter who writes for the New York Times. He has won numerous awards for his work and has appeared on TV shows such as Frontline and The NewsHour with Jim Lehrer.

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