Book Review: The Power of Habit
Author: Charles Duhigg
Page Count: 290
Publisher: Doubleday Canada (www.randomhouse.ca)
Genre: Social Science
Reviewed By: Faith Wood, Inspiring Minds Consulting (www.imind.ca)
When we talk about habits, most of us immediately reflect on those we wish to break or remove. Habits like smoking; over eating; alcohol consumption; gambling and chewing ones nails, etc. seem an easy pattern to fall into, but stopping them somehow seems so much harder. We start out with such great intentions towards daily exercise and wise food consumptions and yet, over time, we often fall back into our old ingrained habits. This causes us to believe that it is virtually impossible to stop our self-sabotaging habits and yet ….each year, millions of people do just that!
Fortunately, habits are not all negative. In the world of sports, we recognize that becoming successful is contingent on positive habit formations. Swimmer, Michael Phelps for example, has won 16 Olympic medals throughout his career and the book’s author sets out to prove that positive habit formation played a big part in that. Charles Duhigg describes in great detail the strategies deployed by Michael Phelps on race days. He recounts the prescribed habits (rituals) that prepare Michael mentally for a race with calm clear focus. Mentally rehearsing at an inner-mind level provides an added edge, a winning edge. As high level athletes focus their thoughts, they also learn to control their physical actions. It becomes automatic or habitual. Mental focus is not just for athletes; each of these skills and techniques can be incorporated and utilized to create astounding results in other areas of our lives – business, recreational and relationships.
“Hundreds of habits influence our days – they guide how we get dressed in the morning, talk to our kids, and fall asleep at night.; they impact what we eat for lunch, how we do business and whether we exercise or have a beer after work. ” Each of these habits is sparked by a different cue (trigger) and offers a unique reward of sorts. Let’s take smoking for example: smokers have defined triggers that spark them to light a cigarette – usually without much conscious thought. The phone rings – they light up. It’s time for a coffee break, they light up. They are socializing or relaxing after work – they light up. This book sets out to prove that it is in recognizing both the triggers (cues) and the payoffs (rewards) that allow us to change or amend those unconscious habits.
Throughout the pages, the author shares story after story of real people deciding to modify a habit. Deciding to identify the cues and rewards and then finding alternatives to their ingrained habits. From Starbucks to Alcoholics Anonymous; from the National Football league to the justice system, a system of habits is explored and investigated. Charles Duhigg argues that “the way we habitually think about our surroundings and ourselves creates the world that we live in. If you believe you can change – if you make it a habit – the change becomes real. This is the real power of habit: the insight that your habits are what you choose them to be.”
As a hypnotherapist and behavioral coach, I often encourage my clients to understand that habits are difficult to break, but easy to switch. It is possible to adjust our habits by switching out the activity that occurs after the trigger and before the reward.
At the end of this book, the Author provides some easy to follow advice on how to identify the patterns that aren’t working for you in your life and begin the quest to change them. With time and effort, almost any habit can be transformed and the author believes he has identified the framework to do just that:
1) Identify the routine
2) Experiment with rewards
3) Isolate the cue (trigger)
4) Have a plan
With this simple framework, Charles Duhigg advocates that you can begin to gain power over any habit.