The Power Of Habit Book Summary In English
The Power Of Habit Book by Charles Duhigg
The Power Of Habit Book Summary
Introduction
In this summary,we will learn Charles' explanation of habits,and how new habits can be developed.3 main points are covered in his book,which we will understand in detail:habits of individuals,habits of organizations,and the habits of societies.Hopefully, by the time you’ve finished this summary,you’ll have a frameworkto shape, mould and change your habits.So let's understand these habits in detail.
INDIVIDUALS HABITS.
What habit are and how do they work?
Scientists say, habits emergebecause the brain is constantly lookingfor ways to save effort.Brain tries to make every routine a habit,because habits help our brain to save energy.This habit of saving effortsis advantageous for the brain.Charles says that once a habit is well established,then brain does not takes much timein taking the decision in that matter.In this time,it takes rest orstarts to work on some other task.What happens, happen by itself,you start to do any task without much thought.And this continues unlessyou deliberately change the habit.Habits are here to remain the same,they don't go anywhere,because they are deeply encoded in the brain.He explains that this is actually a huge advantage.Here problem is thatbrain can't differentiate betweenwhich habits to maintain and which habits to drop.Therefore you find yourself trapped in a bad habit,even when you think you can overcome it.But that habit is still there,ready to come out at any time.Although this may seem favorable,but our brain depends on these automationsand it can also be harmful to our lifestyles.
Habits may also work as a curse rather than giving benefit.Can we make new habits?For forming new habits,Charles emphasizes the importance of having a sign or cue.It’s been proved through many studies thatanyone who has implemented a new rule,the chances to follow that rule increase,when they follow a specific cue.Cue’s are something that trigger the habit.
For example, for someone this could be a cue:as soon as you return home, you start running.Or when you see a blue lamp in your room,you will start working straight away.You can also make your cues,just look around.Charles says that habits have such a power over usbecause they create cravings in our brains.Many time, these cravings emerge so graduallythat we don't even realize they exist,so we’re not at all aware about their influence.
3 key steps that create a new habit:
In this summary,we will learn Charles' explanation of habits,and how new habits can be developed.3 main points are covered in his book,which we will understand in detail:habits of individuals,habits of organizations,and the habits of societies.Hopefully, by the time you’ve finished this summary,you’ll have a frameworkto shape, mould and change your habits.So let's understand these habits in detail.
INDIVIDUALS HABITS.
What habit are and how do they work?
Scientists say, habits emergebecause the brain is constantly lookingfor ways to save effort.Brain tries to make every routine a habit,because habits help our brain to save energy.This habit of saving effortsis advantageous for the brain.Charles says that once a habit is well established,then brain does not takes much timein taking the decision in that matter.In this time,it takes rest orstarts to work on some other task.What happens, happen by itself,you start to do any task without much thought.And this continues unlessyou deliberately change the habit.Habits are here to remain the same,they don't go anywhere,because they are deeply encoded in the brain.He explains that this is actually a huge advantage.Here problem is thatbrain can't differentiate betweenwhich habits to maintain and which habits to drop.Therefore you find yourself trapped in a bad habit,even when you think you can overcome it.But that habit is still there,ready to come out at any time.Although this may seem favorable,but our brain depends on these automationsand it can also be harmful to our lifestyles.
Habits may also work as a curse rather than giving benefit.Can we make new habits?For forming new habits,Charles emphasizes the importance of having a sign or cue.It’s been proved through many studies thatanyone who has implemented a new rule,the chances to follow that rule increase,when they follow a specific cue.Cue’s are something that trigger the habit.
For example, for someone this could be a cue:as soon as you return home, you start running.Or when you see a blue lamp in your room,you will start working straight away.You can also make your cues,just look around.Charles says that habits have such a power over usbecause they create cravings in our brains.Many time, these cravings emerge so graduallythat we don't even realize they exist,so we’re not at all aware about their influence.
3 key steps that create a new habit:
Creating cues.
Identifying a reward,
means the benefits.
Find a cravingthat encourages and drives you to follow habit.Keep these cue’s simple, neat, and straightforward,and also ensure that the reward is clear,and something that you actually want to have.Although cues and rewards areessential for forming habit,but it’s also been clear that to form a long-lasting habit,this is not enough.But it's the key to keeping a habit.Keep tempting your brain for rewards,so that once the habit has been completed,it craves for the sense of accomplishment.Craving is an essential element.It’s a drive that turns a simple routine into a habit.When you consider cravings as food,it’s clear how things are going.You definitely might be craving for some sweet,you would not be going towards a salty snack,and this also forms habits.Author says that once you’ve figured outhow to prompt a craving,making any habit becomes easier.You can keep the same cues and rewardand form new habits.If you’ve learned that,some cue and reward are successful in making one habit,you can transfer it to some other habit.
Charles' Golden Rules:
You can’t extinguish any habit,you can only change it.You can’t eliminate a habit.The first thing you need to do is to identify the cues,that trigger your bad habit.For example,if you snack on candy in the afternoons while at work,here you need to identify the time as a cue,so that you can replace the candy with something healthy.It’s clear that you are after something sweet,so try a banana or strawberries.Now, identify the reward.The reward of eating the candy may be sweet,but it may waste your 10 minutes out of your desk.If you want to escape that’s the reward, you can try,instead of eating this candy,to listen to your favourite podcast for 10 minutes,.To change a habit, you must keep the old cues,and also the old rewards,but insert new habits too.There is a rule here:if you use the same cues,and provide the same rewards,you can shift your routines,and change the habit too.Almost any behavior can be changedif the cue and reward stay the same.Remember, you can’t extinguish a bad habit,you can only change it.
ORGANIZATIONAL HABITS.
A keystone habit is something that hasthe power to influence how we eat, play,live, spending money, and communicate.Charles explains the importance ofkeystone habits and their abilityto encourage a chain reaction.This is very helpful in organizations and business places.Keystone habits start a process that,over time, transforms everything.The habits that matter most, when they start to shift,they give space for forming other patterns.Charles uses an exercise to explain keystone habits.If you’ve made the decision to exercise everyday,you’ll find that over time,other areas of your life will begin to change as well.If you’ve started exercising,chances are you’ll start to eat healthier.And this will also impact your work,you’ll be more productive and feel less stressed.Charles emphasizesthe importance of implementing an exercise habit,as it’s a keystone habit that can impact your whole life,and make it better.Willpower.Charles explains that,the most effective keystone habit necessary for successis willpower.Many people believe that willpower is somethingthat either you have or you don’t have.But the reality is thatit’s something that can be learned or taught.
Think of willpower as a muscle,something that needs exercise in order to get stronger.Willpower is a learnable skill, that can be taught.You can turn willpower into a habit,by identifying it's behaviour and taking action in time.When you make a decision,and follow it, you activate your willpower.This impacts an organization or a business environment too.If you allow your employees to be in their full control,like they have their own agency,authority and the ability to make decisions,they will work witheven more improved energy and focus in their jobs.
Destructive habits.Charles says thata leader can also lead its companyor organization to destruction.Leaders who are thoughtlessand ignore the culture of their companylet these negative habits emerge and develop.In many industries and individual companies,this has been proven.It's also proven thatorganizations need habits and routines,without them, work wouldn’t be doneand employees would leave,wondering what to do next.Any running business operates on many routines and habits.Crisis.These destructive habitscan lead any organization to crisis.And when it comes to implementing habits in an organization,these crises actually become an essential part.When someone is upset,it’s the perfect time to asses the current habitsand replace them with something productive and positive habits.Sometimes a crisisenforces an opportunity to re-shapethe bad habits into new ones.
SOCIETAL HABITS.
In any job,weak-tie acquaintancesare often more important than strong friends.Weak relationsgive us access to social networks where we don’t belong.Weak-tie acquaintances,the people we meet once every six months,are the ones who tell us about job openingswe would not otherwise hear about.It’s this power of the weak ties that exemplifies,which can transform a social groupinto a social protest movement.Social movement has the power to convince thousands of people.Due to this unwillingness, activists encourage protest,through a simple tool that works,even on the peoplewho were not willing to to be part of it initially.It’s a form of encouragement thatneighborhoods and communities put upon themselves.Peer pressure.It’s hard to pinpoint any peer pressure,as it comes in different forms,and is applied to different people in different ways.It’s about the individual,and how to remove or receive the peer pressure.Author explains thatthese social habits aren’t of a fixed pattern,as habits of different peoplelead them into different directions.Despite differences,the habit of peer pressure shares a common feature.
The fact is thatthe way they are most commonly distributed,is through weak ties.Peer pressurecan be dangerous on a child's level in the playground.When your an adult, the same peer pressurestimulates your business,and keeps the society organized.Without it, things would remain sameand nothing would ever happen.WRAP UP.Habits are what createdifficulty in doing something for the first time.Do it more and more.If you belief in yourself that yo can change something,then you can make it into a habit,and then this change becomes your life.And that’s where the power of habit lies.You have to choosewhat your habits are and how they work.Change can't be fast and they aren't always easy.But with time and effort,almost any habit can be reshaped.
The Habit Framework:
Identify the routine.Experiment with rewards.Isolate the cue.Always have a planSo friends,habits never disappear,they are within your brain's framework,ready to emerge when you call them.Habits can be just as damaging as they can be rewarding.To form a habit, it requires a cue and a reward.The crucial step in creating new habits iscreating a craving in the brain.Keystone habits are crucial for organizations and businesses.Keystone habitsinfluence other patterns of behaviors and habits.Sometimes, a crisis in an organization is essentialto assess the destructive habitsand form new habits.Willpower can be learned, it needs to be exercised.Willpower can be made a habit.Weak-ties have the power to elevate social movements.Thank you friends,I hope you liked this video,I hope, with this video, you could develop some new habits,which would help you in life
Creating cues.
Identifying a reward,
means the benefits.
Find a cravingthat encourages and drives you to follow habit.Keep these cue’s simple, neat, and straightforward,and also ensure that the reward is clear,and something that you actually want to have.Although cues and rewards areessential for forming habit,but it’s also been clear that to form a long-lasting habit,this is not enough.But it's the key to keeping a habit.Keep tempting your brain for rewards,so that once the habit has been completed,it craves for the sense of accomplishment.Craving is an essential element.It’s a drive that turns a simple routine into a habit.When you consider cravings as food,it’s clear how things are going.You definitely might be craving for some sweet,you would not be going towards a salty snack,and this also forms habits.Author says that once you’ve figured outhow to prompt a craving,making any habit becomes easier.You can keep the same cues and rewardand form new habits.If you’ve learned that,some cue and reward are successful in making one habit,you can transfer it to some other habit.
Charles' Golden Rules:
You can’t extinguish any habit,you can only change it.You can’t eliminate a habit.The first thing you need to do is to identify the cues,that trigger your bad habit.For example,if you snack on candy in the afternoons while at work,here you need to identify the time as a cue,so that you can replace the candy with something healthy.It’s clear that you are after something sweet,so try a banana or strawberries.Now, identify the reward.The reward of eating the candy may be sweet,but it may waste your 10 minutes out of your desk.If you want to escape that’s the reward, you can try,instead of eating this candy,to listen to your favourite podcast for 10 minutes,.To change a habit, you must keep the old cues,and also the old rewards,but insert new habits too.There is a rule here:if you use the same cues,and provide the same rewards,you can shift your routines,and change the habit too.Almost any behavior can be changedif the cue and reward stay the same.Remember, you can’t extinguish a bad habit,you can only change it.
ORGANIZATIONAL HABITS.
A keystone habit is something that hasthe power to influence how we eat, play,live, spending money, and communicate.Charles explains the importance ofkeystone habits and their abilityto encourage a chain reaction.This is very helpful in organizations and business places.Keystone habits start a process that,over time, transforms everything.The habits that matter most, when they start to shift,they give space for forming other patterns.Charles uses an exercise to explain keystone habits.If you’ve made the decision to exercise everyday,you’ll find that over time,other areas of your life will begin to change as well.If you’ve started exercising,chances are you’ll start to eat healthier.And this will also impact your work,you’ll be more productive and feel less stressed.Charles emphasizesthe importance of implementing an exercise habit,as it’s a keystone habit that can impact your whole life,and make it better.Willpower.Charles explains that,the most effective keystone habit necessary for successis willpower.Many people believe that willpower is somethingthat either you have or you don’t have.But the reality is thatit’s something that can be learned or taught.
Think of willpower as a muscle,something that needs exercise in order to get stronger.Willpower is a learnable skill, that can be taught.You can turn willpower into a habit,by identifying it's behaviour and taking action in time.When you make a decision,and follow it, you activate your willpower.This impacts an organization or a business environment too.If you allow your employees to be in their full control,like they have their own agency,authority and the ability to make decisions,they will work witheven more improved energy and focus in their jobs.
Destructive habits.Charles says thata leader can also lead its companyor organization to destruction.Leaders who are thoughtlessand ignore the culture of their companylet these negative habits emerge and develop.In many industries and individual companies,this has been proven.It's also proven thatorganizations need habits and routines,without them, work wouldn’t be doneand employees would leave,wondering what to do next.Any running business operates on many routines and habits.Crisis.These destructive habitscan lead any organization to crisis.And when it comes to implementing habits in an organization,these crises actually become an essential part.When someone is upset,it’s the perfect time to asses the current habitsand replace them with something productive and positive habits.Sometimes a crisisenforces an opportunity to re-shapethe bad habits into new ones.
SOCIETAL HABITS.
In any job,weak-tie acquaintancesare often more important than strong friends.Weak relationsgive us access to social networks where we don’t belong.Weak-tie acquaintances,the people we meet once every six months,are the ones who tell us about job openingswe would not otherwise hear about.It’s this power of the weak ties that exemplifies,which can transform a social groupinto a social protest movement.Social movement has the power to convince thousands of people.Due to this unwillingness, activists encourage protest,through a simple tool that works,even on the peoplewho were not willing to to be part of it initially.It’s a form of encouragement thatneighborhoods and communities put upon themselves.Peer pressure.It’s hard to pinpoint any peer pressure,as it comes in different forms,and is applied to different people in different ways.It’s about the individual,and how to remove or receive the peer pressure.Author explains thatthese social habits aren’t of a fixed pattern,as habits of different peoplelead them into different directions.Despite differences,the habit of peer pressure shares a common feature.
The fact is thatthe way they are most commonly distributed,is through weak ties.Peer pressurecan be dangerous on a child's level in the playground.When your an adult, the same peer pressurestimulates your business,and keeps the society organized.Without it, things would remain sameand nothing would ever happen.WRAP UP.Habits are what createdifficulty in doing something for the first time.Do it more and more.If you belief in yourself that yo can change something,then you can make it into a habit,and then this change becomes your life.And that’s where the power of habit lies.You have to choosewhat your habits are and how they work.Change can't be fast and they aren't always easy.But with time and effort,almost any habit can be reshaped.
The Habit Framework:
Identify the routine.Experiment with rewards.Isolate the cue.Always have a planSo friends,habits never disappear,they are within your brain's framework,ready to emerge when you call them.Habits can be just as damaging as they can be rewarding.To form a habit, it requires a cue and a reward.The crucial step in creating new habits iscreating a craving in the brain.Keystone habits are crucial for organizations and businesses.Keystone habitsinfluence other patterns of behaviors and habits.Sometimes, a crisis in an organization is essentialto assess the destructive habitsand form new habits.Willpower can be learned, it needs to be exercised.Willpower can be made a habit.Weak-ties have the power to elevate social movements.Thank you friends,I hope you liked this video,I hope, with this video, you could develop some new habits,which would help you in life.
Thank you!
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