The book is written in a “coaching” style, and is full of research-based tips and practices that help you understand better the self-control mechanisms and employ them to gain more willpower.
One of the best interesting ideas that I find helpful is to mind the gap between your “Present self”, that is yourself, and your “Future self”, that super-human that can stick to any plan or budget. More details in the takeaways below.
The intelligent want self-control; children want candy.
Willpower is a biological instinct, like stress, that evolved to help us protect ourselves from ourselves. It helps us to be a better version of ourselves.
Self-control is like a muscle. It gets tired from use, but regular exercise makes it stronger. When your are too tired, you are most likely to give in to temptations. Self-control is highest in the morning and deteriorates over the course of the day. Try to accomplish your most important tasks early in the morning. When you come back from a hard day of work, exhausted, you are less likely to exercise, and more likely to overeat. Similarly, don’t get yourself into exhaustion before moments of big decisions. This includes sleeping well and eating well. Continue reading “The Willpower Instinct – Kelly McGonigal”→
Title: The Power of Habit – Why We Do What We Do, and How to Change.
Author: Charles Duhigg
Publication Date: 2012
Recommendation Score: 4.5 / 5
The book deals with habit aspects, at individual level, in organizations and in societies. It is quite enjoyable to read. It helps you understand how habits work, how to create them and how to replace them (unfortunately they cannot be removed).
What I really liked about the book is the examples and how they are meshed with the results of academic research. Examples of ordinary people, organizations (Alcoa, Starbucks, etc.), sports teams, social and political movements (the civil rights movement, Saddleback church), etc. show how habits shape our everyday life, and how they are able to create dramatic changes if changed carefully.
Here are some takeaways
The habit loop: Cue –> Routine –> Reward. Once the cue appears, the loop is triggered.
The craving brain: the cue, in addition to triggering the routine, must elicit a craving for the reward. The brain starts to anticipate (crave) the reward as soon as the cue shows up.
The golden rule of habit change: keep the same cue, the same reward, change the routine by inserting a new one. It is not easy, and it needs a Belief that the (permanent) change is possible.
Keystone habits: some habits are more powerful than the others, they are called “keystone habits”. They have an impact on other habits and have the power to change them. A very interesting example of Paul O’Neill, when CEO of Alcoa company, is presented to highlight how a keystone habit can transform an organization.
Small wins convert cumulative successes into routines.
Willpower: it is a very important keystone habit, it is a “muscle” that needs to be trained. It helps individuals to build self-discipline and to develop self-control.
Crisis are opportunities for good leaders to remake organizational habits.