“Getting rid of a bad habit requires a reward for a good one” - Charles Duhigg on the Power of Habits

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Scientists were able to describe the process of creating new and getting rid of old habits. We have read the book "The Power of Habit" by Charles Duhigg, which talks about how to gain control over habits, chose the most interesting from it and share with you.

In The Power of Habit, Charles Duhigg delves into the study of habits and talks about how they are formed, what they depend on and how the whole process can be changed. We have read this book and share the most interesting facts.

How habits are formed

Every time we do something new, the brain processes a huge amount of information. He memorizes new patterns of behavior, sensations and reactions. After a while, when we begin to understand the essence of the task, our behavior becomes automatic, and the amount of mental work decreases significantly.

Think back to the time when you first learned to ride a bike. That physical and mental stress can hardly be forgotten. However, now you can hop on a bike for fun and ride tens of kilometers without really thinking about how you do it.

Duhigg says:

We call this process memorization. During it, new areas of memory are created that are responsible for automating routine actions. Every day we rely on them dozens, if not hundreds of times.

How Habit Cycles Work

Each habit consists of a simple yet extremely powerful cycle.

First, a signal is generated that tells the brain to go into "automatic mode" and use a certain habit. Then the action program comes into play. It consists of mental and physical actions that are responsible for completing a task. Finally, the reward helps the brain know if a habit is worth remembering.

Over time, the cycle becomes more and more precise. The signal and the reward are intertwined, becoming an unbreakable chain for following this habit.

How to replace a bad habit with a good one

The first and foremost rule is to play by the rules. It is impossible to get out of the cycle "signal - program of action - reward". Therefore, if you want to break a bad habit, you need to understand how you can replace the signal so that it leads to the same reward.

For example, on Fridays you go to a nightclub with your friends. There you get drunk in the trash and in the morning you feel terrible. Nevertheless, everything is repeated every week. Why? There are three rewards for this habit:

1. Socializing and spending time with friends.
2. Meeting new people.
3. Relaxing effect of alcohol.

In order to replace this habit with a useful one, you need to save the rewards. An alternative option is to convince your friends to ride a bike. You will still spend time with your friends, meet new people, travel to new places, and relax with physical activity.

To break a bad habit and replace it with a good one, you need to leave the reward unchanged.

How to introduce a good habit

The cycle "signal - program of action - reward" works in this situation as well. Suppose you are delirious with the idea of running in the evenings, but you can't bring yourself to do it. To do this, you must come up with a reward that motivates the brain to follow the habit. For example, watching a series of your favorite TV series after each workout.

In this age of internet accessibility, it's not easy to force yourself not to watch an episode before you start your run. However, you need to overpower yourself in order for the signal and the reward to become inseparable. Over time, the brain will not be able to think about the reward without triggering the signal, and then you can confidently say that running has become a habit for you.

Based on the book "The Power of Habit" by Charles Duhigg