Get Back on Track: 3 Small Habits That Change Your Body, Energy, and Life

Charles Duhigg and Mel Robbins delve into the mechanisms of habit formation, explaining how habits shape our daily lives and identities.

Habits Are Automatic Learned Behaviors

Brains Create Habits to Save Energy

Charles Duhigg describes habits as a simple yet fundamental aspect of our brain's functionality, an energy-saving device to minimize the number of decisions we make. By forming habits, the brain conserves energy, whether it's avoiding the decision of standing up from a chair or not having to choose between an apple and a rock on the street.

Habits Operate Through a Loop: Cue, Routine, Reward

Both Duhigg and Robbins illustrate that habits consist of three key components: the cue, which triggers the behavior; the routine, the behavior itself; and the reward, the benefit received from the behavior. This ‘habit loop’ is a cyclical process that, once established, renders the behavior automatic. Robbins shares her struggle with night-time unhealthy eating as a clear illustration of automatic behavior linked to such a loop.

Duhigg recommends understanding and modifying habits by writing down their cues, routines, and rewards. He shares an anecdote about running, where his cue is calling his friend Greg, the routine is the run itself, and the reward is an almond croissant. Similarly, Duhigg discusses mental habits, where a cue can lead to negative mental patterns unless managed with a conscious reward system such as recalling positive accomplishments.

Habits Influence Identity and Outcomes More Than Talent

Excellence Is Not an Act, It's a Habit

Duhigg argues that habits play a critical role in shaping identity and influencing outcomes, even more so than inn ...

Keystone habits are the foundation of positive change in individuals’ lives, setting off a cascade effect that improves various aspects of life without the need to rely on willpower.

Keystone Habits Spark Positive Change Ripple

Keystone habits, such as exercise, can trigger a chain reaction leading to broader changes in lifestyle and behavior.

Exercise Enhances Diet, Reduces Procrastination, Improves Financial Choices

Charles Duhigg notes that exercise is a powerful keystone habit that can initiate widespread positive changes in a person's life. He mentions that exercise can lead to healthier eating patterns, reduced procrastination, and smarter financial decisions. Researchers Oden and Chang support this by noting that on mornings when people exercise, they're less likely to use their credit cards, they procrastinate less, and they start household tasks earlier than on non-exercise days.

Mel Robbins, echoing Duhigg, acknowledges the significant influence that exercise can have on one's life. It not only boosts individual health but also encourages better habits in other areas.

Morning Routine Boosts Focus, Productivity, and Intentionality

In addition to exercise, Mel Robbins points out that a well-designed morning routine can be a vital keystone habit. By being intentional about how you start your day, you can enjoy enhanced focus, increased productivity, and greater intentionality in daily activities.

Keystone Habits Become Automatic Over Time

Keystone habits have the extraordinary ability to become automatic behaviors over time, transforming outcomes seamlessly.

Transform Outcomes By Changing Keystone Habits

Charles Duhigg explains that our brains crave efficiency and, as such, convert behaviors that lead to rewar ...

Building an exercise routine can not only improve physical health but also transform self-perceptions and other behaviors, turning exercise into a keystone habit that drives multiple positive changes in one’s life.

Exercise Alters Self-Perception and Influences Other Behaviors

Charles Duhigg and Mel Robbins discuss the profound impact that exercise can have on self-identification and, consequently, on a variety of lifestyle choices.

Identifying As an "Exerciser" Impacts Self-Concept

Exercising regularly contributes to self-identification as an "exerciser," leading to transformative changes in one’s self-concept. For example, Charles Duhigg explains that when he started running, he began to see himself as the kind of person who is a runner. This new self-image influenced his behavior in other life areas, including financial management, work productivity, and dietary habits. Similarly, Mel Robbins shares that after attending an early morning exercise class, she perceives herself as a disciplined person. Additionally, Duhigg notes that self-perception can be reinforced by neurotransmitters and pleasure hormones released during physical activity.

Building an Exercise Habit: Plan Cue, Routine, Reward

The development of an exercise habit can be guided by the habit loop formula, consisting of a cue, a routine, and a reward, as explained by Charles Duhigg and Mel Robbins.

Consistent Cues Like Time, Location, or Social Triggers

Consistent cues are crucial for building a habit. Duhigg advises setting multiple environmental and social cues, such as a buzzing watch as a reminder, placing running shoes next to the bed, and planning to meet a friend at a specific location and time. Mel Robbins took a similar approach by setting her alarm and placing her yoga outfit on the floor at night so that when she woke up, the outfit served as a cue for her yoga routine. Meeting a friend at the class provided an additional social trigger.

Decide On an Easy Exercise Routine

Deciding what class or activity to engage in ahead of time can greatly ease the formation of an exercise habit. Duhigg suggests that regular activities, such as standing up from one's chair prompted by a watch buzzing, can become a ...

Charles Duhigg discusses the importance of a morning routine as a keystone habit that sets the tone for productivity, focus, and intentionality throughout the day.

Morning Routine: Anticipation, Relaxation, Connection Impact

According to Duhigg, a well-structured morning routine is made up of three key components: Anticipation, Relaxation, and Connection (A-R-C).

Positive Anticipation Sets Right Mindset

Duhigg explains that anticipation involves thinking about something one looks forward to, which sets a forward-looking and positive mindset. Making the bed, a task that may seem small, is not just about tidying up but also anticipating a good day ahead.

Relaxing Prevents Morning Rush

Including relaxation in the morning routine is crucial as it keeps the morning from feeling hasty. Enjoying a cup of coffee or engaging in meditation can help to calm the nervous system. Organizing the environment, such as picking up items left by children, also adds to a sense of peace.

Connection Creates Purpose and Meaning

Duhigg describes the importance of connection during the morning routine, which can mean connecting with oneself, family, or friends. These connections foster a sense of purpose and meaning, as shown when Duhigg makes the bed for his wife, enhancing their connection. Similarly, Mel Robbins feels aligned with her partner when meditating, and spending time with family at breakfast or companions on a walk contributes to this sense of connection.

Consistent Morning Routine Boosts Focus, Productivity, Intentionality

Intentional Mornings, Purposeful Choices

Duhigg discusses the significance of starting the day with intentionality and defining oneself as someone who makes proactive choices. A consistent morning routine, establishing a framework for feeling organized and in control, enables an individual to make purposeful choices for the da ...

Charles Duhigg highlights the significance of habit tracking in maintaining awareness and revealing the patterns underlying our behaviors. This practice serves as a keystone habit, instrumental in shaping numerous aspects of our lives.

Tracking Offers Feedback, Keeping Us Aware of Patterns and Progress

Duhigg emphasizes that to improve a particular aspect of our lives, it's essential to track it. He points out that making visual marks, such as checks on a calendar after exercising, serves as feedback that keeps us conscious of our progress and behaviors. Tracking what we eat can reveal overlooked patterns, such as consuming unhealthy foods more often than we realize. For example, tracking might help someone notice if they're eating unhealthy cereal frequently or walking past a donut shop and deciding against indulging to avoid recording the treat. Similarly, Mel Robbins uses tracking to become aware of her habit of eating popcorn at night, contributing to a conscious effort to change.

Spotting Overlooked Unhealthy Eating Habits

Duhigg and Robbins both discuss how tracking one's eating habits can illuminate patterns that otherwise might go unnoticed. This self-monitoring can deter making less healthy choices, as the act of writing down an indulgence like a donut may be disincentivizing.

Reminding Ourselves Of Our "why" Behind the Habit

Tracking also reinforces the 'why' behind our actions, providing them with a sense of meaning and purpose. When Robbins tracks her water intake, she is reminded of the importance of hydration for her health and vitality. This reminder can transform even mundane tasks, such as grading papers, into meaningful activities by connecting them to a higher purpose or mission. The act of tracking is less about reaching a goal and more about reminding ourselves of our intention to stay healthy and energetic.

Effective Tracking Needn't Be Comprehensive

While Duhigg suggests that tracking doesn't have to be exhaustive to be effective, he believes it's still influential. For instance, tracking expenses, even if not done thoroughly, can encourage mindful spending by reinforcing the intentionality behind purchases and helping to prevent unnecessary ones.

Tracking Bedt ...