Leadership and ManagementOrganizational BehaviorChange Management

1. The Habit Loop
2. Major Point: Habits operate in a loop consisting of three parts: Cue, Routine, and Reward.
3. Example: The book begins with the story of Eugene Pauly, a man who lost his short-term memory due to viral encephalitis. Despite his memory loss, Eugene could still perform tasks like finding his way back home because he relied on established habit loops.

4. Action: Identify a habit you want to change. Map out its cue, routine, and reward to understand how it functions.

5. Craving: The Key to Habits

6. Major Point: Cravings drive habits, making cues more powerful.
7. Example: Duhigg discusses how Claude Hopkins revolutionized the toothpaste industry by creating a craving for a “clean mouth sensation,” turning tooth brushing into a daily routine for millions.

8. Action: Cultivate a craving for a positive habit by associating it with a satisfying reward.

9. The Golden Rule of Habit Change

10. Major Point: You cannot extinguish a bad habit; you can only change it by replacing the routine.
11. Example: Alcoholics Anonymous succeeds by substituting the routine of drinking with attending meetings and seeking support, while the cue (stress) and reward (relief) remain the same.
12. Action: Identify a negative habit and replace the routine with a positive one that delivers a similar reward.

1. Keystone Habits
2. Major Point: Keystone habits can create a chain reaction, influencing other habits.
3. Example: Paul O’Neill’s tenure as CEO of Alcoa focused on the keystone habit of worker safety. His commitment led to a transformation in operational practices and significant improvements in performance and profits.

4. Action: Identify and focus on keystone habits in your personal or professional life that could lead to broader positive changes.

5. The Power of Crisis: Creating Change Amidst Turmoil

6. Major Point: Crises can precipitate profound organizational changes.
7. Example: The book explores how the catastrophic fire at a London Underground station became a turning point for safety reforms due to the heightened state of crisis and the subsequent focus on safety habits.

8. Action: Use moments of crisis as opportunities to introduce and cement fundamental changes in processes or behaviors.

9. The Neurology of Free Will: Are We Responsible for Our Habits?

10. Major Point: While habits are powerful, individuals can exert control over them.
11. Example: Duhigg examines the case of Brian Thomas, who killed his wife during a sleep disorder episode. The court acquitted him, recognizing the role of neurological factors, yet the book underscores the importance of accountability and the capability to change habits.
12. Action: Take responsibility for your habits by actively observing and modifying cues, routines, and rewards in your life.

1. Social Movements: How Habits Change Societies
2. Major Point: Social habits form the foundation of movements.
3. Example: The civil rights movement, particularly Rosa Parks’ refusal to give up her bus seat, exemplifies how strong social habits and networks mobilized widespread activism.

4. Action: Foster strong social networks and engage in shared practices to drive social change.

5. The Saddleback Church: The Power of Strong and Weak Ties

6. Major Point: Social ties, both strong and weak, play a crucial role in habit formation within communities.
7. Example: Rick Warren’s Saddleback Church’s small groups program relied on both strong connections among close friends and weak ties among acquaintances to embed spiritual habits in the community.
8. Action: Build and cultivate diverse social ties to support and reinforce positive habits in your community or organization.

• Major Point: Understanding and harnessing the power of habits can lead to personal and organizational transformation.
• Example: Duhigg concludes with the story of William McRaven, a Navy SEAL who emphasizes habit formation in training to build resilience and efficiency in high-stress environments.
• Action: Consistently apply the principles of habit change, focusing on cues, routines, and rewards, to achieve long-lasting personal and organizational success.

1. Identify Habit Loops
2. Observe and document the cues, routines, and rewards in your daily habits.

3. Use this information to plan habit changes.

4. Cultivate Cravings

5. Attach a positive craving to a new habit by ensuring the reward is satisfying.

6. Example: Reward yourself with a favorite activity after exercising to build a craving for the routine.

7. Modify Routines, Not Cues

8. Replace harmful routines with beneficial ones without changing the cue.

9. Example: Instead of smoking when stressed, try doing a quick breathing exercise.

10. Focus on Keystone Habits

11. Identify habits that could have a domino effect on other behaviors.

12. Example: Start with a goal to improve sleep quality, which can enhance overall productivity and well-being.

13. Leverage Crisis for Change

14. Use tumultuous times as opportunities to implement significant changes.

15. Example: Implement new communication practices during a company reorganization.

16. Strengthen Social Bonds

17. Build and maintain strong and weak social ties to support habit changes.

18. Example: Join a club or group that encourages the habits you want to form, such as a running group for regular exercise.

19. Take Responsibility

20. Acknowledge your capability to change your habits, regardless of external circumstances.
21. Example: Use habit-tracking apps to hold yourself accountable for daily behaviors.

Leadership and ManagementOrganizational BehaviorChange Management