What i loved about this was that when I think about changing a habit, I think about this overwhelming feeling of feeling uncomfortable. Why? Because I like to be in my comfort zone. I like to do what is easy as most of us do.
In order to change, as Brendon Burchard says in “The Charge”, we must be okay with what is not easy. We must be okay with getting uncomfortable.
BJ Fogg does a great TED Talk on starting with a tiny habit. He says that if you pretty much do not overwhelm yourself with big changes that you can create small little habits that will lead you to success. “What if someone told you to floss only one tooth everyday?” he says. You would probably floss all of them.
Changing a habit is one of the hardest things to do but when you truly understand what it takes to change a habit it makes it a lot easier. It takes a lot of work and commitment to change a behavior that comes so easy for you to do.
What I learned from his book is that there is always a trigger to the bad habit. There is a trigger or cue, a routine and then a reward. Let’s say that you smoke cigarettes when you are stressed. Stress is the trigger or cue for the habit. Then your routine is you go out for 10 minutes for a smoke and the reward is you feel better, less stressed. Another example is you are bored and that is your trigger or cue and your routine is you go to the refrigerator and eat food. Your reward is you feel good after you eat.
Why is understanding a habit important? I believe the reason understanding a habit is important is because you can see that there are three parts to a habit. If you can change the routine you can create a new habit. The trigger or cue will always be there because sometimes you cannot control this but what you do about it consciously is the difference. The reward may stay the same or increase depending on the habit.
For example, if you are bored or anxious and that is your trigger or cue and you go to the frig to eat, instead of the frig being your routine, do squats or consciously do something to replace the frig that will make you feel good. The reward has to not make you bored or no longer anxious. Starting a new hobby sometimes helps with boredom.
Another thing that has helped me with eating is making better decisions on the foods I eat so that even though I may be bored, I can still eat, my routine and get the same reward. Except my reward is a lot better because I am consciously making better choices. The way to make this easier on yourself is by throwing out anything that may be bad for you so that you are not tempted during a time of weakness.
“A young woman walks into a laboratory. Over the past two years, she has transformed almost every aspect of her life. She has quit smoking, run a marathon, and been promoted at work. The patterns inside her brain, neurologists discover, have fundamentally changed.
Marketers at Procter & Gamble study videos of people making their beds. They are desperately trying to figure out how to sell a new product called Febreze, on track to be one of the biggest flops in company history. Suddenly, one of them detects a nearly imperceptible pattern – and with a slight shift in advertising, Febreze goes on to earn a billion dollars a year.
An untested CEO takes over one of the largest companies in America. His first order of business is attacking a single pattern among his employees – how they approach worker safety – and soon the firm, Alcoa, becomes the top performer in the Dow Jones.
What do all these people have in common? They achieved success by focusing on the patterns that shape every aspect of our lives. They succeeded by transforming habits.
In The Power of Habit, award-winning New York Times business reporter Charles Duhigg takes us to the thrilling edge of scientific discoveries that explain why habits exist and how they can be changed. With penetrating intelligence and an ability to distill vast amounts of information into engrossing narratives, Duhigg brings to life a whole new understanding of human nature and its potential for transformation.
Along the way, we learn why some people and companies struggle to change, despite years of trying, while others seem to remake themselves overnight. We visit laboratories where neuroscientists explore how habits work and where, exactly, they reside in our brains. We discover how the right habits were crucial to the success of Olympic swimmer Michael Phelps, Starbucks CEO Howard Schultz, and civil-rights hero Martin Luther King, Jr. We go inside Procter & Gamble, Target superstores, Rick Warren’s Saddleback Church, NFL locker rooms, and the nation’s largest hospitals, and see how implementing so-called keystone habits can earn billions and mean the difference between failure and success, life and death.
At its core, The Power of Habit contains an exhilarating argument: The key to exercising regularly, losing weight, raising exceptional children, becoming more productive, building revolutionary companies and social movements, and achieving success is understanding how habits work.
Habits aren’t destiny. As Charles Duhigg shows, by harnessing this new science, we can transform our businesses, our communities, and our lives.”