Interview and Giveaway: Charles Duhigg's "The Power of Habit"

Giveaway:  When you leave a comment (or tweet, Facebook, Linkedin, etc.) you'll be entered to win a copy of The Power of Habit by Charles Duhigg. The giveaway will close on Wednesday, April 4 at midnight (ET); I'll announce the winner on Thursday, April 5.

A few weeks ago, I received a copy of the The Power Habit, a book about the science of habit formation by Charles Duhigg, a staff writer at the New York Times.  I have to concur with Dan Pink's blurb, "Once you read this book, you'll never look at yourself, your organization, or your world quite the same way."

Duhigg's four-step framework for reshaping habits is as follows:

1. Identify the routine -- At the core of every habit is a loop that consists of three parts:  a cue, routine and reward (e.g. It's 3:30 pm, I eat a chocolate chip cookie, now I feel ______).
2. Experiment with rewards -- Rewards satisfy cravings; identify what you are really craving.
3. Isolate the cue -- Diagnose the triggers for the craving.
4. Have a plan -- You can't change the cue, but you can change the routine that will get you the reward that you seek.

   

A quick Q&A: 

Q.  How did your life change as a result of writing this book? 

A.   I lost about 30 lbs and I'm now training for the NYC marathon; my life has become more my own.

Q.  How has your research impacted how you rear your children?

A.  I started reporting on this topic when my first son Oliver, who will be four next month, was born. Understanding the importance of habits, and the 100 habits of self-discpline, we are more resolved to have him make his bed, straighten his room, take a bath, eat dinner together, read a story -- and eventually to do his homework, each day.

Q.  How do you apply what you learned to writing?

A.  Because I'm a journalist I'm used to writing.  But I'll still think, ugh, I've got 30 pages to read and edit.  I also know that it's just a matter of starting.  My research reminds me that if I can habituate myself to edit just one sentence, I'll  get so drawn into the text, I'll be off.

Q.  Any major idea you'd like to convey? 

A.   There's something magical about the neurology of habits.  Any habit can change.  At any point in your life.  Habits are completely malleable.  Once we understand the habit loop of cue, routine and reward, we can begin to change behavior. 

***

My takeaways:

1)  "There's something magical about the neurology of habits."  When I'm tired I'll think, I'm just going to eat this treat, it doesn't matter.  But it does.  Everytime I do something the same or differently, I'm reinforcing or reworking the loop.  And that's encouraging.  For example, two evenings this week I stopped eating at 9pm, rather than grazing until midnight, because I was reminded that one small win can make a difference.

2)  "Belief is the ingredient that makes a reworked habit loop into a permanent behavior; belief is easier when it occurs within a community."  Duhigg relates that as a head football coach, Tony Dungy's teams had done a superb job of changing their habits, but reverted to old ones in championship games.  It was only after the tragic death of Dungy's son did the team have the 'belief' they needed to win.  In 2007, the Indianapolis Colts won the Super Bowl.

As we rework the habit loop of daring and dreaming, it will be easier when we do this as a community:  we dream best when we dream together.

***

One last idea:

If you are a Gladwell Tipping Point fan, you will likely find this interesting.  Dissecting the Civil Rights movement from the perspective of habits, Duhigg concludes "it wasn't inevitable that Parks' rebellion would result in anything other than her arrest.  Bu then habits intervened, and something amazing occured." Summarizing:

1)  A movement starts because of social habits of friendship and the strong ties between close acquaintances -- Because Rosa Parks was deeply respected and embedded within her community, when she was arrested it triggered a series of social habits -- the habits of friendship -- that ignited an initial protest.

2)  It grows because of the habits of a community, and the weak ties that hold neighborhoods and clans together. -- The Montgomery bus boycott became a society-wide action because the sense of obligation that held the black community together was activated when Parks' friends started spreading the word. People who hardly knew Parks decided to participate because of social peer pressure.

3)  It endures because a movement's leaders give participants new habits that create a fresh sense of identity and ownership. Duhigg writes, "these social habits weren't strong enough on their own to extend a one-day boycott into a yearlong movement...but these fears evaporated when the protesters stood their ground freed from fear, and were now sustained by new habits that had changed their sense of self." 

***

What habits would you like to change?

Does this strengthen your resolve to require your children to create good habits?  I kept thinking.. "Train up your child in the way she should go."

How have you seen social habits effect change?

***

Giveaway:  When you leave a comment (or tweet, Facebook, Linkedin, etc.) you'll be entered to win a copy of The Power of Habit by Charles Duhigg. The giveaway will close on Wednesday, April 4 at midnight (ET); I'll announce the winner on April 5.  Here are some sample tweets:

"There's something magical about the neurology of habits." - @cduhigg http://bit.ly/HAVFrP

“Champions don’t do extraordinary things. They do ordinary things without thinking, too fast for the other team to react.” - @cduhigg http://bit.ly/HAVFrP

“Routines are the organizational analogues of habits.” -- @cduhigg http://bit.ly/HAVFrP

“Once a small win has been accomplished, forces are set in motion that favor another small win.” - @cduhigg http://bit.ly/HAVFrP

“A community creates belief.” -- @cduhigg http://bit.ly/HAVFrP

Comments

[Matt Langdon (@theherocc)]

I read about this book last week. I am very curious to see how it could help me change, but also set my 2 year old up for success.

[Lisle]

I love the bits you chose to share! This book is on my "must read" list--I've been waiting for my turn with the library copy, but perhaps I'll try to get it just a little quicker.

Mmm, must change habits...

[Marjorie]

I would love a copy of this book, especially as it is not available at our library. (Acquisition budget cutbacks do not foster new ideas!)

[Maria]

Reading about dissecting the Civil Rights movement from the perspective of habits was fascinanting. I am hooked, will read the book.

[MartyCrampton]

Removing an existing habit by definition entails creating a replacement habit ie the same cue provides a different routine for the reward.

[Michelle]

I feel stuck in a habit for the last 20 years. I am fascinated by the brain and its many workings. I would DEARLY love to break these habits and form some new and constructive ones. I am looking forward to reading this book

[diane sampson]

Thanks for sharing this interview, Whitney. I have been more aware lately of how my seemingly innocuous habits are interfering with my dreams--forestalling the realization of my dreams.

I am a William James fan and have this quote posted on my "board":

"Every smallest stroke of virtue or of vice leaves its never so little scar. ...Down among [my] nerve-cells and fibers the molecules are counting it, registering and storing it up to be used against [me] when the next temptation comes. ...As we become permanent drunkards by so many separate drinks, so we become saints in the moral, and authorities and experts in the practical and scientific spheres, by so many separate acts and hours of work. ....[Letter from Ernest L. Wilkinson to Bryce V. Redd, 2 Mar. 1971, pp. 2–3. Quoted from James, William, The Principles of Psychology, Great Books of the Western World, vol. 53. Chicago: Encyclopedia Britannica, 1952]"

James recommended choosing something every day to "resist"--one act of additional discipline exercised every day- just to strengthen the "resist" muscles. I need to read a good modern exposition of this idea!

[Kris]

Heard about this on NPR and added it to my "to read" list. Would really like to have a copy.

[Bryan Shaffer]

Would love a copy; hoping it will help me and also those I interact with and mentor -- especially my family.

[Allison]

Habits are pretty fascinating! I'd love to learn a little more :).

[Britt Johansson]

I'm fascinated to read how creating habits (good and bad) can be changed via neurology. I'm thinking this is just my kind of book both intellectual fodder and practical tasks that can be put into action. Thanks for sharing.

[claudyne]

This last month I stopped the habit of eating a bowl of cereal every day and instead eating protein. I feel 10 times better but have to say it's been a challenge.
Now I want to create a habit of being out of my office at 9PM. Work some at home. I realize I must save some will power for the evening so I can get up and leave my office.Then I can change my habit.

[Teresa]

I thought this sounded familiar! I read Charles Duhigg's NYT article "How Companies Learn Your Secrets" (Feb 16th). The Target info in the article was interesting, but I was absolutely fascinated by the habit formation info in there--enough so that I saved the whole article. I didn't realize he had written a book until your post prompted me to pull out the article & see if it was the same author. Definitely a book I'll have to read.

[Erica Ross-Krieger]

The idea of getting my 1000+ email inbox to 0 seemed like a daunting task. Then one day a few months ago I just started the habit of emptying it bit by bit. I had a plan, rewarded myself, and kept it up until I hit 0. For a month now I have been getting it to 0 every day. I feel so much stronger, on-top of things, and refreshed. I can't wait to to read this book now and see what other great habits I can adopt. I really want to learn about the neurology involved. The world of habits is fascinating stuff!

[Whitney]

Thank you -- as always - for your very insightful comments!

Congratulations Maria C -- you are the winner of the giveaway! Will you e-mail with your address?