Immediate Rewards for Habit Formation

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Creating a habit involves choosing a cue for the habit, such as placing shoes by the bed or meeting a friend for exercise, and giving yourself an immediate reward after completion, like a piece of chocolate. Providing immediate rewards helps the brain recognize the benefits of the habit. A study with a German health care plan showed that participants who followed this method increased their exercise habit by 24 to 25%, nearly double the rate of those who did not. This highlights the effectiveness of immediate rewards in forming and maintaining habits.

#159: Pulitzer Prize-winning journalist Charles Duhigg explores the impact of building habits on our lives and relationships. The episode covers the elements of a habit loop, effective strategies for creating, changing, and redirecting habits, the significance of setting realistic goals and much more. It also dive into ways to utilize the science of conversation and connection to build habits that transform you into a supercommunicator.

Charles Duhigg is the author of The Power of Habit, which spent over three years on New York Times bestseller lists, Smarter Faster Better and most recently Supercommunicators. He currently writes for The New Yorker magazine and is a former columnist and senior editor at The New York Times.

Link to Full Show Notes: https://allthehacks.com/charles-duhigg-habits-supercommunicators

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Resources Mentioned

Charles Duhigg: Website | Email | LinkedIn

The Power of Habit

Supercommunicators

Full Show Notes

(02:41) Elements of a Habit Loop

(06:23) Ways to Create a Habit

(09:01) The Timeline to Build a Habit

(11:02) Ways to Change or Redirect Habits

(18:08) The Cookie Habit

(23:34) Importance of Setting Realistic Habits

(26:43) The Role of Keystone Habits

(31:26) How to Make Rewards Feel More Rewarding

(37:35) Create an Environment to Make the Habit Easier

(39:40) How to Create Effective To-Do Lists

(43:47) The Connection Between Communication & Habits

(47:11) Why There's No Gender Difference in Communication

(48:37) The Best Communication Habit

(53:51) An Example of a Social Conversation

(58:54) Listening During Conflict: Looping for Better Understanding

(1:00:59) Habits of a Good Conversationalist

(1:03:55) The Benefits and Value of Being a Supercommunicator

(1:05:28) Tactics to Become a Supercommunicator

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