Feel Better, Live More with Dr Rangan Chatterjee

BITESIZE | How to Make New Habits Stick & Why You Can’t Break Old Habits | Charles Duhigg #521

Feb 7, 2025

Charles Duhigg, a Pulitzer Prize-winning author known for his seminal work The Power of Habit, dives into the intricate psychology of habit formation. He reveals how small wins can create powerful momentum, making new habits stick. The conversation highlights the importance of keystone habits and offers practical strategies for overcoming ingrained bad habits. By understanding the roles of cues, behaviors, and rewards, listeners learn how to transform their routines and enhance their well-being with manageable changes.

19:57

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Episode guests

Charles Duhigg

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Quick takeaways

Understanding the components of habits—cue, behavior, and reward—helps individuals change habits by addressing underlying emotional needs rather than superficial desires.

Starting with small, incremental changes and identifying keystone habits can create momentum and foster achieving lasting positive behaviors in life.

Deep dives

Understanding Habit Formation

Every habit consists of three components: a cue, the behavior itself, and a reward. Recognizing the underlying motivations for habits leads to easier change; for instance, if someone craves chocolate for self-soothing rather than taste, they can explore alternative soothing activities like calling a friend or taking a walk. This insight reveals that cravings often stem from deeper emotional needs rather than simply the desire for a specific food. By experimenting with different alternatives to meet those needs, individuals may discover healthier behaviors that are equally satisfying.

Intro

2min

Understanding Habits: Cues, Behaviors, and Rewards

6min

Harnessing Small Wins for Habit Formation and Motivation

3min

Building Habits Through Small Changes

8min

The Journey to Habit Formation and Its Impact

2min

Are you constantly trying to create better habits and quit those that don’t serve you?

Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.

Today’s clip is from episode 436 of the podcast with Pulitzer Prize winner and author of international bestselling book, The Power of Habit - Charles Duhigg.

We can all make short-term changes, but so many of us struggle to make our new desired behaviours last.

In this clip, we discuss the science of small wins, the power of momentum and the importance of keystone habits. This conversation is packed with practical tips to help you build better habits.

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Show notes and the full podcast are available at drchatterjee.com/436

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

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