Contents • • • • • • • • • • • • • • • • • • • • • INTRODUCTION Who is this book for? This book not only focuses on work-related habits but also personal habits, therefore it is ideal for anyone who’s interested in making a change in their life whether it be professional or personal. Duhigg discusses habits of individuals and the habits of organisations and society, so whether you are an individual, a business owner or a leader of a community group this book will be useful for you.

With his book, The Power of Now, Eckhart Tolle rightfully takes his place. To have practiced body denial through fasting and extreme forms of asceticism for six. There is a novel by Aldous Huxley called Island, written in his later years.

Duhigg examines exactly what a habit is before delving into how we can mould shape and change these habits. About the author Charles Duhigg is an American born author.

He was a student at both Yale and Harvard. Duhigg was an award-winning New York Times business reporter and worked there from 2006-2011. Through writing this book, Duhigg successfully lost 30lbs, began running every other morning and has found a dramatic improvement in his productivity. He became interested in the psychology and science of habit formation while in Baghdad, after some observation and discussions with a U.S Military Major who explained to Duhigg that understanding habits, was the single most important thing he learned during his time in the Military. Duhigg went on to write Smarter Faster Better, explaining the science behind productivity. In this summary In this summary, we will first examine Duhiggs explanation of what a habit is and how to create new habits. Duhigg covers three main points in his book which we will cove run this summary; habits of individuals, habits of organisations and the habits of societies.

Hopefully, by the time you’ve finished reading this summary, you’ll have the framework necessary to shape, mould and change some of your own habits. BOOK SUMMARY INDIVIDUALS HABITS What is a habit and how do they work?

”Habits, scientists say, emerge because the brain is constantly looking for ways to save effort. Left to its own devices, the brain will try to make almost any routine into a habit, because habits allow our minds to ramp down more often. This effort-saving instinct is a huge advantage.” Duhigg explains that once a habit is well established, essentially, your brain takes a back seat in the decision making. It takes the opportunity to rest or can use this time to focus on something new. What happens is an automation, you instinctively do a task without much thought or conscious decision. And this will continue unless you make the deliberate decision to fight back against the habit.

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Duhigg explains that habits are here to stay, they never truly disappear. This is because they are literally encoded in the brain. He explains that this is actually a huge advantage. The issue with this arises because your brain doesn’t have the ability to differentiate between the good habits you’d like to maintain and the bad ones you’d ideally like to drop. This is why Duhigg explains, you can find yourself divulging in a bad habit again, even when you thought you’d overcome it. They are always there, ready to come out at any time. Duhigg points out that although this automation may seem appealing, the fact that the brain depends on these automations can actually be pretty detrimental to our lifestyles.

”Habits are often as much a curse as a benefit.” Can we create new habits? Duhigg emphasises the importance of having a cue when forming new habits. It’s been clear through multiple studies that anyone who has implemented a new exercise regime is more likely to continue and follow through if they have selected a specific cue. Cue’s are something that triggers the habit, examples are; running as soon as you return home from work. Cue’s can also occur after the habit has occurred, for example watching your favourite television show when you return home from your run. Duhigg explains that the reason that habits have such a power over us is that they essentially create cravings in the brain.

”Most of the time, these cravings emerge so gradually that we’re not really aware they exist, so we’re often blind to their influence. But as we associate cues with certain rewards, a subconscious craving emerges in our brains that starts the habit loop spinning.” 3 key steps to creating a new habit • Create a cue • Identify a reward • Find the craving that will encourage and drive the habit loop. Duhigg’s suggests that you keep the cue’s simple and straightforward. And ensure that the reward is clear and something that you actually want. Although cues and rewards are essential in habit-forming, it’s been made clear that they aren’t enough on their own to truly enforce a new long-lasting habit. The key to having a habit stick around is having your brain expect the rewards, to crave the sense of accomplishment once the habit has been completed.