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Charles Duhigg Quotes
|Hope you enjoy the following quotes written by Charles Duhigg:
"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."
"When a habit emerges, the brain stops fully participating in decision
making. It stops working so hard, or diverts focus to other tasks. So unless
you deliberately fight a habit—unless you and new routines—the pattern
will unfold automatically."
"By the same rule, though, if we learn to create new neurological routines
that overpower those behaviors—if we take control of the habit loop—we
can force those bad tendencies into the background."
"But to overpower the habit, we must recognize which craving is driving
"Champions don’t do extraordinary things. They do ordinary things, but
they do them without thinking, too fast for the other team to react. They
follow the habits they’ve learned.”"
"Attempts to give up snacking, for instance, will often fail unless
there’s a new routine to satisfy old cues and reward urges. A smoker usually
can’t quit unless she finds some activity to replace cigarettes when her
nicotine craving is triggered."
"“It seems ridiculously simple, but once you’re aware of how your habit
works, once you recognize the cues and rewards, you’re halfway to changing
"When I do make the effort to overcome my shyness, I feel that it is
not really me acting, that it’s someone else,” he said. But by practicing
with his new group, it stopped feeling like acting. He started to believe
he wasn’t shy, and then, eventually, he wasn’t anymore. When people join
groups where change seems possible, the potential for that change to occur
becomes more real."
"Understanding the cues and cravings driving your habits won’t make
them suddenly disappear—but it will give you a way to
"Once a small win has been accomplished, forces are set in motion that
favor another small win. Small wins fuel transformative changes by leveraging
tiny advantages into patterns that convince people that bigger achievements
are within reach."
"Sometimes it looks like people with great self-control aren’t working
hard—but that’s because they’ve made it automatic,” Angela Duckworth, one
of the University of Pennsylvania researchers told me. Their willpower
occurs without them having to think about it."
"Willpower is a learnable skill, something that can be taught the same
way kids learn to do math and say “thank you."
"Willpower isn’t just a skill. It’s a muscle, like the muscles in your
arms or legs, and it gets tired as it works harder, so there’s less power
left over for other things."
"When you learn to force yourself to go to the gym or start your homework
or eat a salad instead of a hamburger, part of what’s happening is that
you’re changing how you think."
"When you learn to force yourself to practice for an hour or run fifteen
laps, you start building self-regulatory strength. A five-year-old who
can follow the ball for ten minutes becomes a sixth grader who can start
his homework on time."
"When people are asked to do something that takes self-control, if they
think they are doing it for personal reasons—if they feel like it’s a choice
or something they enjoy because it helps someone else—it’s much less taxing.
If they feel like they have no autonomy, if they’re just following orders,
their willpower muscles get tired much faster."
"There’s a natural instinct embedded in friendship, a sympathy that makes us willing to fight for someone we like when they are treated unjustly. Studies show that people have no problem ignoring strangers injuries, but when a friend is insulted, our sense of outrage is enough to overcome the inertia that usually makes protests hard to organize."
Written by Charles Duhigg
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