Your willpower muscle 💪
Powerful atomic ideas
It’s wednesday - time to share powerful notes and quotes from the book we explored last saturday (The Power of Habit) 👇
Here we go with the big quotes and nites from the book, The Power of Habit.
The Habit Loop: Cue, routine, reward
This process within our brains is a three-step loop.
First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use.
Then there is the routine, which can be physical or mental or emotional.
Finally, there is a reward, which helps your brain figure out if this particular loop is worth remembering for the future.
CUE + ROUTINE + REWARD = HABIT
Champions don’t do extraordinary things. They do ordinary things, but they do them without thinking, too fast for the other team to react. They follow the habits they’ve learned.
THE FRAMEWORK:
Identify the routine
Experiment with rewards
Isolate the cue
Have a plan
ÂRather, to change a habit, you must keep the old cue, and deliver the old reward, but insert a new routine
If you want to do something that requires willpower—like going for a run after work—you have to conserve your willpower muscle during the day,"Â
Habits are powerful, but delicate. They can emerge outside our consciousness, or can be deliberately designed. They often occur without our permission, but can be reshaped by fiddling with their parts.
Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.
This is how willpower becomes a habit: by choosing a certain behavior ahead of time, and then following that routine when an inflection point arrives.
Whether selling a new song, a new food, or a new crib, the lesson is the same: If you dress a new something in old habits, it’s easier for the public to accept it.
But to change an old habit, you must address an old craving. You have to keep the same cues and rewards as before, and feed the craving by inserting a new routine
Studies have documented that families who habitually eat dinner together seem to raise children with better homework skills, higher grades, greater emotional control, and more confidence.
