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Chapter 1: What is the main topic discussed in this episode?
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Most of the things we do on a daily basis, you think you have control over them, that they are all a product of an analysis considered a personal analysis. But it's not really like that. An estimated 40% of the things we do on a daily basis are simply habits, things we do without thinking, that we do by inertia.
This book, The Power of Habits by Charles Duhigg, explains how this happens and what we can do to change it. We start with another episode of Bibliotequeando. As always, I'm your host, Ricardo Lugo, at Bibliotequeando on the networks. Keep sharing the account, giving likes, following, promoting the podcast 5 stars to continue improving our knowledge and culture through books.
You can also subscribe to the Bibliotequeando blog, where I write different articles about different topics of the books that we do in the podcast and others that are not part of this list. You can find the link in the description of this podcast or in the link of the social media accounts.
Today I bring you this book that I really liked because it is a little more scientific than the typical book of habits, let's say it like that, compared to Atomic Habits, which is a very good book for personal suppression and that style.
This is a much more scientific book, in fact the author won the Pulitzer Prize, it was 8 years of research, 8 years of, better said, not him doing the research personally, but collecting information on the subject, talking to neuroscientists, Everything to try to decipher where the habits come from. And the origin of the book seemed curious to me.
He was reporting the war in Iraq, in the United States. From the United States, sorry, in Iraq. And he realized that there was a soldier, a major in the army, who avoided disturbances, forbidding people to sell kebab. In other words, to sell street food.
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Chapter 2: What is the biological origin of habits?
If you want to lose weight or want to exercise, you have to look for exercise with other people. Don't do it alone. The point is, if you get rid of alcoholism and do all these steps and identify the signals, identify the reward, the routine, etc., etc., you will be able to improve. But sooner or later, the stress...
something, an important negative event in your life is going to cause you to fall into the same negative habit that you had. So you must form, we are social creatures, we are not social animals. We have to make this change within the community. We have to do it with other people.
Chapter 3: How did H.M.'s case contribute to our understanding of habits?
And this is a big part of why Alcoholics Anonymous works. They create a community of people who are going through the same thing and they stay much more, let's say, stable within the problems they are suffering. Now in this book we already understand how habits work, or rather how to change habits.
We have to identify the signal, we have to introduce a new routine after that signal, add a reward and have a group of people around us who are either going through the same trip or who are already people who have the habit that you want to have formed. But here the book asks a very interesting question, which is what are the habits that matter the most?
Because I already explained in the studies that 40% of the things we do are habits. Which habit of that 40% is more important than another? And the short answer is none. They all weigh exactly the same because they all have an emotional cost to your brain.
And the book gives a very good story, I found it very interesting, of Michael Phelps, of course, the Olympic swimmer who has broken all the records of the world. His coach, a man named Bob Bowman, when he saw Michael Phelps as a young man, he realized that he could be an Olympic champion for his physique, a very long torso, big hands, legs. but that he had to create the right habits.
So he designed a series of behaviors so that Michael Phelps could calm down and concentrate before each race so that he could have that little advantage at the time of reaching the race. Basically, he calls these habits small victories. Michael Phelps, he doesn't start the race on the day of the race. He starts the race before, with the habits. Each of these habits are small victories.
He does mental exercises the night before the race.
He goes to bed at the same time, he eats the same thing, he wakes up the morning of the race, he stretches for almost an hour, nothing to warm up for 45 minutes, he listens to hip hop music and each of these steps are habits, they are things that he does daily, but they are part of the race and they give him small victories, very small, but victories is the end.
And these small victories drive your transformative changes, because by having these victories, Your brain convinces itself that the most difficult habits, the greatest achievements are within reach because you have already had success throughout the day. While the person who starts the race from scratch has nothing, is starting from scratch.
Michael Phelps, he already feels mentally that he has been winning all day. His coach, in fact, says that if you ask him, Michael Phelps, what's going on in his head before the competition, Michael Phelps will probably say nothing. He's just following a program. He's doing a routine. Just like you and I wake up and go to the bathroom and brush our teeth, he's doing that.
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Chapter 4: What is the signal-routine-reward cycle in habit formation?
But this happened in 2002 and when Tophol was hired, in 2009, Target had raised its sales by 40%. It is possible that this type of analysis was used in other products, not only in mothers, and they could sell more children's products. I want to emphasize that Target was very smart.
Obviously, I can never get pregnant, but if I were a woman, I wouldn't want a company to know that I'm pregnant unless I told them.
Target knew this and what they did was that they sent women promotions, in this case, at this time it was physical mail, they sent to their homes or apartments product promotions, but these promotions were different, they were never going to send any woman only coupons for children's products, but they sent a coupon for a child's product, a coupon for a fertilizer, a coupon to buy a computer, a coupon for a type of toy,
A coupon for clothes, grocery shopping, etc. etc. To the point that the woman says, okay, they're sending me a standard promotion and these two coupons are useful to me. I'm going to go to Target to buy things since I know I'm pregnant. But in reality, the company already knew.
Y yo sé que para mucha gente esto da miedo, que una empresa sepa eso y yo estoy de tu lado, pero creo que el mensaje del libro no es ese, sino el mensaje es el poder de los hábitos. Cómo los hábitos forman tan parte de quién tú eres y cómo, uno no se da cuenta, pero el mostrar estos hábitos le dicen a las otras personas quién eres tú también.
And with that we come to the end of this book, I hope you liked it. I think that if you can take only one message from this book, it is the cycle of signal, reward, routine. What is that signal that causes you anxiety, that causes you to do some kind, to look for some kind of reward? What is that reward? What really is the reward? And what is the routine you use to get to that reward?
Going back to the example of the alcoholics, Tienes un momento estresante, esa es la señal. Quieres buscar el alcohol, esa es tu rutina. Pero en verdad la recompensa no es el alcohol como tal, sino es relajarte mentalmente, compartir el momento con tus amigos, etc.
Al identificar eso, tú puedes modificar tus hábitos, modificar tus rutinas a diario y básicamente convertirte en una mejor persona. Así que los hábitos son muy poderosos y tratemos de utilizarlos de la mejor manera. Nos vemos la próxima semana en el podcast de Bibliotecano.
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