Habits are like soft beds, easy to get in, difficult to get out. Change your habits, to change your destiny for better.

1. Power of Habits
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2. Habits, why we do, what we do
• A framework for understanding how habits work
• A guide to experimenting with how they might change
• Change your habits, change your life
• A routine, when you wake up
• Habits run your life

3. Habits
• What habits are
• Why and how they form
• How to change habits
• Brain wants to save energy (20% of the body energy)
• Cerebrum : a part of the brain is used when we learn something new
• Basal Ganglia : when same actions are performed, this part of the brain
takes over.
• Basal Ganglia activities are reactions , not responses. Difficult to dislodge
• Turn behaviour into habit, How ??
• Habit loop

4. Content
• Habit, definition
• The habit loop
• Cravings
• Framework for diagnosing & shaping habits

5. Habits, definition
• Something you do regularly, often without thinking
• Habits emerge because the brain is constantly looking for ways to..
1. Save efforts
2. To fully participate in decision making
3. Divert focus to other tasks
• Habit is the choice we deliberately make at some point, and then stop
thinking about, but continue doing, often everyday

6. Habit loop

7. Cue > Routine > Reward
• Phase 1 : Cue
• First, there is cue, a trigger that tells your brain to go into automatic
mode and which habit to use
• Phase 2 : Routine
• Then , there is routine, a behaviour or pattern, which can be physical,
mental or emotional
• Phase 3 : Reward
• Finally, there is reward, which helps your brain figure out if this
particular loop is worth remembering for the future
• Cravings make habits stick

8. Habit loop
• Cue : Get up in the morning
• Routine : Drinking coffee
• Reward : Caffeine, feeling fresh

9. Create new habits
• Tie it up, something you already do
• Cue : Get up in the morning
• Routine : Drinking water
• Reward : Feeling fresh

10. Changing bad habits
• Same Cue & Reward
• Change the routine
• Quit smoking..
• Eat something you love (chewing gum), when feel like smoking
• Believe that change is possible
• Make public commitment
• Think short term & long term rewards

11. Keystone habit
• A habit which changes lot of other things
• Eg Exercise
• Be healthier, perform better at work
• The habit which will impact all other habits > Keystone
• Use journaling to shortlist the keystone habit
• Stress is the cue, routine is alcohol, reward feel relaxed with friends
• AA is successful because of this
• Alcohol Anonymous
• Make a list of habits which you want to change
• Make a list of obstacles
• Make a plan to handle those
• Start small / Use willpower with strong Why / 21 days formula
• Which habits are not serving me ?

12. Framework for diagnosing & shaping habits
• Which behaviour you want to change ?
• List all the steps involved in the behaviour
• At the moment of the urge, switch the routine, so it delivers a
different reward
• As you test 4/5 different rewards, ask yourself, “Do I still feel the urge
for …?”
• Determine the reward you are craving