The Mensch and the Machine – Episode 7 outline: Habits 2 of 4

Book: The Power of Habit By: Charles Duhigg

• More than 40% of the actions you take each day are actually habits.
• Habits are choices that you continue doing repeatedly without actually thinking about them. 
• A habit has 3 steps:

1. A cue, a trigger that tells your brain which habit to use and puts it into automatic mode.

• The cue: End of afternoon, feeling a bit tired

2. A routine, which acts out the habit. This can be physical, mental, or emotional.

• The routine::  Ask a colleague to have a coffee break

3. A reward, which is the result of the routine and reinforces the habit.
   • The Reward: coffee boost that you are looking for, just need a break, Or it’s the social aspect to chat with some colleagues

• At one point, habits started with a decision, but they eventually became automatic.
• The Golden rule of habit change is based on two steps. For changing a habit:
  • identify the components of the habit loop
  • change only one part in the loop

• Habits have a powerful effect on our lives.
• New habits can be installed, 
• Have a simple cue,
  • This could be a poster of your favourite sports person 
  • It could also be by playing a motivating song
• Have a routine – 10 minutes stretching and pushups   
• Have a reward – It could be the endorphin rush or reward yourself with  favourite drink afterwards

• Not all habits are created equal – There are keystone habits
• Some habits have a ripple effect and produce much greater effects. They start like a chain reaction
• willpower is the single most important keystone habit   because it translates to all other areas in life
• Almost all habitual cues fit into one of five categories:

1. Location
2. Time
3. Emotional state
4. Other people
5. Immediately preceding action

• If you’re trying to figure out the cue for a habit, write down five things the moment the urge hits:
  • Where are you?
  • What time is it?
  • What’s your emotional state?
  • Who else is around?
  • What action preceded the urge?

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Book: Making Habits, Breaking Habits By: Jeremy Dean

• Habits are repeated behaviors with little to no conscious intention.
• A minimum of ⅓ of our waking life is powered by our unconscious, where we operate on auto-pilot
• A survey conducted in the 80s, at the University of Scranton, found 60% of  213 people surveyed, 

weren’t able to stick to their New Year’s resolutions.

• Habits are strongly influenced by our environment
• Training new habits requires patience
• Most of our behavior is influenced by our unconscious mind
• We register a number of clues, often without noticing it
• Having certain routines makes us feel safer
• Change a habit by replacing it with a different one
• Performing actions unconsciously can lead to slips
• Habits related to the Internet can turn into addictions
• Use the WOOP method to form a new habit
  1. Wish – State what you wish to change
  2. Outcome – what do you wish to happen
  3. Obstacle – What will stop you
  4. Plan-  how are you going to overcome your obstacle
• Adopt good habits and become happier
• You can manipulate your habits

• Determine your motivation.
• Next, remember to repeat your actions, as repetition leads to automation. 
• The Habit Loop

1. Trigger
2. Routine
3. Reward 

• The more you do a habit the more ingrained it becomes in your mind.
• You can’t ever break an old habit.
• You can manipulate the habit
•  Hebb’s law and: Neurons that fire together, wire together.
•  Quantum zeno effect. – a system can be frozen in its state, if continuously observed.

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