The Power of Habit: Why We Do What We Do In Life And Business
“When a habit emerges, the brain stops fully participating in decision making. It stops working so hard, or diverts focus to other tasks. So unless you deliberately fight a habit—unless you find new routines—the pattern will unfold automatically.”
Eliminating a bad habit with sheer willpower ay bihirang gumagana. Ang tanging maaasahang paraan upang maalis ang bad habits ay ang paggamit ng Golden Rule of Habit Change.
Sinasabi ng Golden Rule of Habit Change, if you want to change a bad habit, keep the habit cue (what triggers your craving) and the reward (the sensation you crave), but insert a new routine.
“The Golden Rule has influenced treatments for alcoholism, obesity, obsessive‐compulsive disorders, and hundreds of other destructive behaviors, and understanding it can help anyone change their own habits.”
Whether gusto mong ihinto ang pag-aaksaya ng oras mindlessly, checking your phone or pagmemeryenda sa pagkain that makes you feel lethargic, gamitin ang Golden Rule para kontrolin ang iyong bad habits by following these three steps:
RETHINK THE REWARD
When a smoker craves a cigarette, gusto nila ang nicotine sa cigarette… tama ba? Kung totoo iyon, smokers who use a nicotine patch or chew nicotine gum should easily quit smoking. Ngunit wala pang 10% ng smokers na gumagamit ng nicotine patch or chew nicotine gum ay huminto sa paninigarilyo.
Ang talagang hinahangad ng mga naninigarilyo ay hindi gaanong halata. Some smokers crave a cigarette dahil inuugnay nila ang paninigarilyo with being outside and socializing with other smokers.
Ang ibang smokers ay naghahangad ng cigarette dahil smoking relieves boredom and provides a temporary escape from work.
A smoker doesn’t need to smoke a cigarette upang matanggap ang gantimpalang ito; many non‐smoking behaviors can relieve boredom and provide a temporary escape from work.
Kapag may craving ka for a cupcake or an urge to check your cellphone, maaaring gusto ng iyong utak ng stimulation and distraction.
Samakatuwid, hindi mo kailangan kumain ng cupcake or check your phone to get the reward you seek. Sa halip, ang paghigop ng isang tasang tsaa or doing ten pushups might satisfy your craving.
Ang tanging paraan upang malaman kung ang mga alternative behaviors will satisfy your craving is to test new routines.
TEST NEW ROUTINES
Habang sinusulat ang librong ‘The Power of Habit,’ author Charles Duhigg developed a cookie‐eating habit and gained several pounds. Sa kabutihang palad, Duhigg had just learned the Golden Rule of Habit Change, kaya sinimulan niyang subukan ang mga routines that could take the place of his cookie eating routine habang natutugunan pa rin ang kanyang craving ng cookie.
Una, Duhigg isolated the cue that triggered his cookie craving sa pamamagitan ng pagsagot ng four questions when he craved a cookie:
- Nasaan ako?
- Anong oras na?
- Ano ang aking emotional state (Stressed? Anxious? Bored?)
- Ano ang ginagawa ko (i.e., what action proceeds my craving)?
Pagkatapos ng isang linggong pag-obserba sa kanyang cookie craving cues, napansin ni Duhigg ang isang pattern: At roughly 3:30 PM every day, while in the office, I craved a cookie.
Ngayong alam na ni Duhigg ang kanyang cookie craving cue, he could test a new routine each time the cue was present. Sa sumusunod na ilang araw, Duhigg set an alarm at 3:30 PM and executed ang mga sumusunod na gawain:
1: Walk around the block at bumalik sa aking mesa nang hindi kumakain ng kahit ano.
2: Bumili ng mansanas sa cafeteria, eat it, then go back to my desk.
3: Umorder ng isang tasang kape at inumin ito sa aking mesa.
4: Pumunta sa opisina ng isang kaibigan, mag “marites” ng few minutes, then go back to my desk.
“Through experimentation, I learned that it wasn’t really the cookie I craved. Rather, it was a moment of distraction and the opportunity to socialize.”
– Charles Duhigg
SCRIPT THE NEW ROUTINE
Isulat at kumpletuhin ang sumusunod na pangungusap to increase the odds that you execute your new routine the next time your bad habit cue is present:
“When [cue for the bad habit], I will [new routine that satisfies your craving] and experience [the reward you got from your bad habit].”
Ang lahat ng bagong empleyado ng Starbucks are required to write in their employee workbook, “When my customer is unhappy [cue], I will… [routine] and enjoy… [reward: a grateful customer or praise from my manager].” Itong behavior plan na ito ay tumutulong sa mga employees na may track record of losing their temper stay calm and poised throughout an eight‐hour shift.
Kapag sumulat ka ng bagong routine, you will be less likely to revert to your old routine dahil may plano at hindi mo kailangang mag-decide what to do when your old cue is present.
Author: The Pinoy Engineer
GOOD TO GREAT BOOK SUMMARY FOR FILIPINOS
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GOLDEN OPPORTUNITY FOR PINOYS
Sabi nga ni Jim Rohn – “Ang pagkakaiba sa pagitan ng kung nasaan ka ngayon at kung nasaan ka limang taon mula ngayon ay makikita sa kalidad ng mga librong babasahin mo”.
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