Insights from ‘The Power of Habit’ by Charles Duhigg

Question 1

What is the ‘Golden Rule of Habit Change’?

Answer 1

To change a bad habit, keep the cue and reward but insert a new routine.

Question 2

True or False: Willpower alone is usually enough to eliminate a bad habit.

Answer 2

False

Question 3

What are the three steps in the Golden Rule of Habit Change?

Answer 3

1. Rethink the reward 2. Test new routines 3. Script the new routine

Question 4

Why do nicotine patches often fail to help smokers quit?

Answer 4

Smokers often crave the social or emotional aspects of smoking, not just the nicotine.

Question 5

Fill in the blank: To change a habit, identify and keep the _____ and _____.

Answer 5

cue, reward

Question 6

How did Charles Duhigg identify the cue for his cookie habit?

Answer 6

He asked himself four questions: Where am I? What time is it? What is my emotional state? What am I doing?

Question 7

What did Duhigg discover was the true reward he craved when he wanted a cookie?

Answer 7

A moment of distraction and an opportunity to socialize.

Question 8

List the four questions Duhigg used to identify his habit cue.

Answer 8

1. Where am I? 2. What time is it? 3. What is my emotional state? 4. What am I doing?

Question 9

True or False: Testing different routines is a part of changing habits.

Answer 9

True

Question 10

Give an example of a new routine someone might script for a bad habit.

Answer 10

Example: ‘When I feel the urge to snack, I will drink water and feel refreshed.’

Question 11

Why is it helpful to write out a new routine for a habit change?

Answer 11

Writing it out creates a plan, making it easier to avoid reverting to the old routine.

Question 12

How does scripting new routines help Starbucks employees manage difficult customer interactions?

Answer 12

They write out responses to remain calm and enjoy the reward of a satisfied customer or praise from a manager.

Question 13

Fill in the blank: ‘When [cue], I will [new routine] and experience [reward].’

Answer 13

‘When [cue], I will [new routine] and experience [reward].’

Question 14

What is one way to test if a new behavior can replace a habit’s reward?

Answer 14

Experiment with different routines when the cue arises and observe if they satisfy the craving.

Question 15

How does the Golden Rule of Habit Change apply to checking your phone habit?

Answer 15

Identify what reward (e.g., distraction) the habit provides, then replace phone-checking with a new routine that offers similar stimulation.

Question 16

True or False: Replacing a habit’s routine can work for habits related to stress, boredom, and cravings.

Answer 16

True

Question 17

Explain why a smoker’s craving may not be just for nicotine.

Answer 17

Some crave the social aspect or relief from boredom that smoking offers.

Question 18

Fill in the blank: ‘The key to breaking a bad habit is to keep the ______ and the _______, but change the ______.’

Answer 18

cue, reward, routine

Question 19

What did Duhigg discover as his actual craving when he wanted a cookie every day?

Answer 19

He craved a break and socialization, not the cookie itself.

Question 20

Why is it important to identify the cue behind a habit?

Answer 20

Knowing the cue helps in testing new routines that can replace the bad habit effectively.

Question 21

Describe the routine replacement strategy for habit change in a sentence.

Answer 21

When a cue triggers a craving, insert a new routine that provides the desired reward without the unwanted habit.