The Science of Success Podcast

View Original

How To Build Habits That Stick with Charles Duhigg

Lace Gilger
See this content in the original post

In this episode we bring on author Charles Duhigg to share the secrets and the science of building better habits.

Charles is a Pulitzer Prize-winning columnist and senior editor at The New York Times. Charles is the author of “The Power of Habit,” which spent over two years on the New York Times best-seller list, and more recently “Smarter Faster Better,” also a New York Times best seller. Charles graduated from Yale University, Harvard Business School and has been featured in This American Life, N.P.R, Frontline, and much more.

- A lot of people have been profoundly influencered in terms of habit formation by living through the pandemic

- Every habit has 3 components

- Cue

- Routine

- Reward

- Covid and the pandemic is an opportunity to make big changes in your life

- IT doesn't actually take a pandemic to substantially re-think your major habits, life choices, decisions, etc

- What's most important is training yourself to think more deeply when thinking is hardest. That's one of the BIGGEST characteristics of high performers and the most productive people.

- Contemplative routines are are a fundamental pillar of high performance. It's one of the big pillars behind innovation, focus.

- Anyone can be busy, it's wasteful to be busy all the time.

- The proof is there, contemplative routines, exercise etc. are fundamental productivity hacks.

- Look at big lifestyle changes as experiments

- If you don't understand how your own habits work, it's really hard to change them.

- If you want to start a new habit, begin with choosing a CUE that will trigger your new habit.

- Then when you get done with the habit, immediately let yourself get a deliberate reward.

- Once you understand how habits work , once you learn to identify cues and rewards, you can change your behavior.

- The Science of Small Wins

- The KEY is to CHOOSE THE REWARD and then let your neurology make it automatic with the basic ganglyia

- "Reward salience" - recognize the reward. If you decide something is more rewarding, it becomes more rewarding

- "Automaticity" - you can make

- How to have "X-Ray Glasses" for your habits and transform your life

- The foundational studies on habit formation come from the military

- "Understanding yourself is the starting point for self improvement."

- Homework: Choose ONE thing to fix first. Identify the CUE, ROUTINE, REWARD.

- Fill out the little flowcharts

- 5 Cue Categories

- Time of day

- Place

- Emotion

- Presence of People

- Preceding Behavior

- Start to identify what urges are triggered the CUE

- Really dig into the reward.. what does a cookie represent?

- Is it hunger?

- Is it energy?

- Is it a treat?

- Is it a break from work?

- Is it social engagement?

- Experiment different things each week and see which thing is satisfying the urge.

- You don't BREAK A bad habit. That's the wrong way of thinking about. You don't break habits. You CHANGE habits.

- Keep the Cue

- Keep the Reward

- Change the ROUTINE that gets you that reward.

Thank you so much for listening!

Please SUBSCRIBE and LEAVE US A REVIEW on iTunes! (Click here for instructions on how to do that).

The Food System Is Broken. Uprising Foods Is Fixing That.

A "Mind-Bending" Combination Of Taste & Actual Health Transformation, Delivered To Your Doorstep. They've Cracked The Code On Healthy Food!

Uprising is offering our listeners ten dollars off the starter bundle. That includes two superfood cubes and a four-pack of freedom chips to try! Click here and the discount will be automatically applied at checkout.

Hey small business leaders!

Are you looking for an easier way to onboard and manage remote employees?

Are you doing it all at your company?

JUSTWORKS MAKES IT EASIER FOR YOU TO START, RUN AND GROW A BUSINESS – LET US TELL YOU HOW JUSTWORKS CAN HELP YOUR BUSINESS!

Justworks is the ultimate HR platform for small and growing businesses, with simple software and expert support for benefits, payroll, HR, and compliance. Across the country, small businesses with big dreams love Justworks for its simplicity, intuitive platform, and time-saving features. Whether your team is remote or in-person, you can give them access to national, large group health insurance plans and manage onboarding, payroll, PTO, and compliance - all in one place. Sure, you can do it all... but why do it all alone? Learn how Justworks can help

FIND OUT HOW JUSTWORKS CAN HELP YOUR BUSINESS BY GOING TO JUSTWORKS.COM FOR MORE INFO!

Anyone who drinks wine knows the options are limitless, which is why finding a wine you like can be hit or miss.

But as a Firstleaf Wine Club member, you'll only get the hits! That’s because experts at Firstleaf will help you discover your personal palette, and send wines you'll love right to your door. There’s always something new to discover!

Firstleaf is a wine club that curates and ships wines that are perfect for you. And since they work with renowned winemakers all over the world, there’s virtually no limit to the variety of wines you get to try. And by working with the winemakers directly you'll get these incredible wines 60% off retail!

Join today and you’ll get 6 bottles of wine for $29.95 and free shipping! Just go to TryFirstleaf.com/SUCCESS. That’s 6 bottles of wine for $29.95 and free shipping at TryFirstleaf.com/SUCCESS.

Want To Dig In More?! - Here’s The Show Notes, Links, & Research

General

Media

Videos

Books

See this content in the original post