Big Idea Daily | The Power of Habit
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Why We Do What We Do in Life and Businessby Charles Duhigg |
“As people strengthened their willpower muscles in one part of their lives—in the gym, or a money management program—that strength spilled over into what they ate or how hard they worked. Once willpower became stronger, it touched everything.”CHARLES DUHIGG |
BIG IDEA
Keystone Habits
FROM THE BOOK“It wasn’t the trip to Cairo that had caused the shift, scientists were convinced, or the divorce or desert trek.
It was that Lisa had focused on changing just one habit—smoking—at first. Everyone in the study had gone through a similar process. By focusing on one pattern—what is known as a “keystone habit”—Lisa had taught herself how to reprogram the other routines in her life, as well.”
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Brian's Notes
Keystone habits.
This is my favorite Big Idea in the book.
The basic idea: There’s a habit that, when we change it, will have the greatest positive impact on our lives.
It’s a KEYSTONE habit.
Keystones are good.
As our friendly Apple dictionary tells us, a keystone is “a central stone at the summit of an arch, locking the whole together.”
So… What’s YOUR keystone habit?
What’s the #1 thing you could change that would have THE most positive impact on your life?
Is it quitting smoking? No longer drinking? Drastically reducing your internet time? Getting your inbox to zero? Meditating every day?
Think about it.
And pick one.
This is a keystone habit for me that I commit to changing: ___________________________________________________________________________
(Nice!!)
P.S. My most recent keystone habit change? I decided to never check my email before I meditated. That habit change positively influenced a number of areas of my life. In addition to starting my day with more presence and proactivity, I started exercising more intensely and consistently, eliminated my internet usage at night, reduced my overall internet/email usage during the day, boosted my productivity and enhanced my presence in our relationship!
P.P.S. My current new keystone habit I want to put in place? Rising with the sun. I’ve always loved the fact that Thomas Jefferson told of a fifty-year period in which the sun never caught him in bed. Fifty years!!! I’ve done this consistently before (it was *really* easy living in Bali with limited electricity/internet and no work obligations!) and I’m excited to make it a practice again.
So, let’s look at my Cue + Routine + Reward.
Old pattern: Cue = Naturally rising (usually before the sun rises). Routine = Tell myself I needed more sleep; roll over, pet the dog and cuddle with the lady and go in and out of sleep for another little while. Reward = Convinced myself I’d have more energy that day.
New pattern: Cue = Naturally rising before sun (or with the help of an alarm when necessary). Routine = Tell myself how great I will feel hopping straight up and flexing my willpower muscles as I greet another great day. AND GET OUT OF BED! Reward = Convinced myself I’d have more energy that day by honoring my commitment, developing my willpower and getting a head start on another great day!!
Note: To rise with the sun successfully, I’m also going to need to observe/alter my NIGHT-time habits. Watching a movie and eating popcorn and coconut bliss isn’t going to help the process! :)
Back to you: What’s your keystone habit? And your Cue + Routine + Reward?
The book goes into more detail that will be very helpful for you as you look to re-shape your habits, but let’s take a quick inventory:
My keystone habit: ______________________________________________
My current Cue: ________________________________________________
My current Routine: ________________________________________________
My current Reward: ________________________________________________
My new Cue: ________________________________________________
My new Routine: ________________________________________________
My new Reward: ________________________________________________
Awesome. Now get on that!! :)
Big Ideas
01: AN EFFICIENT BRAIN
02: CUE + ROUTINE + REWARD
03: GET A CUE!
04: KEYSTONE HABITS
05: BELIEVE YOU CAN CHANGE
“Where should a would-be habit master start? Understanding keystone habits holds the answer to that question: The habits that matter most are the ones that, when they start to shift, dislodge and remake other patterns.”CHARLES DUHIGG |
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