The Power of Habit

Main Ideas

• A habit consists of three components: the cue, the routine, and the reward. The cue triggers automatic behavior, the routine is the behavior itself, and the reward is what the brain receives as a result of completing the routine.
• To change a habit, you need to keep the cue and the reward but change the routine. This is known as the «golden rule of habit change».
• Habits are formed in the basal ganglia, the part of the brain responsible for automatic actions and processes.
• Willpower can be trained and developed like a muscle. People with strong willpower have a better chance of successfully changing their habits.
• Social groups and the environment play a crucial role in forming and changing habits. Support from others can significantly increase the chances of success.
• Companies and organizations can use the understanding of habits to improve their operations and increase efficiency. An example is Starbucks, which trains its employees in specific habits to enhance customer service.
• Keystone habits are those that can trigger a chain reaction and lead to changes in other areas of life. For instance, regular exercise can improve diet, sleep, and productivity.
• Habits can be both beneficial and harmful. Understanding the mechanism of their formation and change allows people to consciously choose and develop beneficial habits.