The Power of Habit: Your Brain’s Secret Weapon with Charles Duhigg

Oct 22, 2025

Join Charles Duhigg, a journalist and author known for his insights on habit formation, as he dives into the science behind why we do what we do. He discusses how our daily actions are often guided by powerful habit loops consisting of cues, routines, and rewards. Duhigg shares the 'Golden Rule of Habit Change,' emphasizing that habits can't just be erased—they must be replaced. With relatable anecdotes and practical advice, he reveals strategies for building better habits and breaking old ones. A must-listen for anyone wanting to regain control of their routines!

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INSIGHT

Habits Run Nearly Half Our Day

Wendy Wood found 40–45% of daily actions are habits, not conscious choices.
Charles Duhigg stresses habits free cognitive load so we can focus on higher tasks.

ANECDOTE

Parenting Moment Sparked The Book

Charles Duhigg describes grabbing his son's chicken-nugget pieces automatically at dinner.
That personal moment sparked his research into how to control automatic habits.

ADVICE

Cut Triggers With One Big Decision

Remove temptations by making one decisive choice, like not buying snacks at the store.
Use tools (e.g., app lockers) to eliminate easy access and reduce habitual impulses.

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In this episode of Paradigm Shifting Books, hosts Stephen and Britain Covey dive into the fascinating science behind how habits quietly shape almost half of what we do each day. Joined by The Power of Habit author Charles Duhigg, they explore how cues, routines, and rewards work together to create powerful loops in the brain. By understanding how these loops operate, we can start to take real control over them.

Stephen and Britain unpack the “Golden Rule of Habit Change” and explain why relying on willpower alone often doesn’t work. They emphasize that habits can’t simply be erased; they need to be replaced with something new. To bring the science to life, they share personal stories, like Britain’s candy jar detours and how simple tools like phone-locking devices can make a real difference.

They also connect Duhigg’s research to the ideas in The 7 Habits of Highly Effective People and Atomic Habits, showing how these three books build on one another. This episode is a practical and inspiring listen for anyone who wants to build better habits, break old patterns, and take back control of their daily routines.

What We Discuss

[00:00] Introduction
[00:34] The science of habits
[02:34] "The Power of Habit" and foundational habit books
[06:57] Why Charles Duhigg wrote "The Power of Habit"
[09:18] The challenge of changing habits
[12:09] The habit loop: cue, routine, reward
[20:58] Awareness as the first step to change
[24:43] The golden rule of habit change

Notable Quotes

[21:25] "You can’t erase a habit. You can only replace it." – Charles Duhigg
[06:25] "We all have these little habits. And some of them are positive, some negative, and some neutral." – Britain Covey
[11:30] "Under pressure, you don’t rise to the level of your goals, you fall to the level of your habits." – Stephen Covey

Resources

Paradigm Shifting Books

Book

The Power of Habit by Charles Duhigg
The 7 Habits of Highly Effective People by Stephen R. Covey
Atomic Habits by James Clear

Charles Duhigg

Britain Covey

Stephen H. Covey