Bad habits

Aristotle said we are creatures of habit. Implicit therein is the habits can be good or bad. Charles Duhigg wrote an excellent book called “The Power of Habit,” where he noted the way to stop a bad habit, is to identify the trigger and replace the bad habit with a better one.

Old habits. The bad ones can be as simple as too many fried foods or sweets to smoking regular or e-cigarettes to drinking more than one should. Or worse. The good ones could be regular meditation, prayer, yoga or exercise, reading or selective and portion controlling eating habits.

Or, the habits could be less concrete. Kindness, civility, and decency are enviable habits, just as rudeness, bullying, lying etc. are habits to avoid emulating.

I have shared before that I am an alcoholic. Yet, to avoid a future train wreck, I stopped drinking more than twelve years ago. The key was a day-by-day mantra I learned from another struggling alcoholic – “I am not going to drink today.” Another key is the substitution of other habits – fruits and fruit juices, selective sweets, hot tea, etc. – instead of a drink.

Another habit I had to lick was to get my weight in order. The stopping drinking helped, but I was carrying too much. Over about a five year period, I have been able to drop 45 pounds. The keys have been fewer white foods – those wonderful carb loaded potatoes, pasta, rice and bread. The other key is portion control whether it is a meal or snack. On snacks, serve a small bowl and leave the bag in the pantry. On meals, serve smaller portions and avoid the temptation to go back.

Plus, I added a daily exercise routine of about fifteen minutes after I shower. This is supplemented with walks and hikes a couple of times a week.

Good habits. Make sure they are sustainable. That had been a dieting and exercise challenge before and my weight yo-yoed. Best wishes on finding better habits should you need to go down that path.

Replacing bad habits with good ones

I was reading a post by M.L.Davis at the suggestion of our friend Roger of Woebegone regarding good things that happen when you make writing a habit. I have included a link to her blog below. As I mentioned to her, it reminded me of a book my niece suggested for me when I was discussing breaking a bad habit of mine called “The Power of Habit” by Charles Duhigg. I wrote a summary about the book in the link below.

Many of my older readers know that I am an alcoholic. But, I have not had a drink in going on twelve years. A blog I wrote on my sixth anniversary remains by far my most frequented blog (link provided below). I think we all suffer from a bad habit or two that we would love to change. I believe that is the reason for the post’s relative popularity. My reasons for change were the wife of a colleague dying from complications from alcoholism and the recognition I was a train wreck waiting to happen.

The best piece of advice I received came from another colleague as we waited in an airport restaurant/ bar for our planes in Cincinnati. When she noticed me not ordering a drink early on in my sobriety, she said her husband went through this. She then said he used the mantra “I am not going to drink today.” There is a reason alcoholics can count the days of sobriety. It is a daily struggle.

Even today, there is a faint whisper of wanting a drink. It usually occurs during certain trigger moments, which Duhigg references in his book. My greater triggers were getting home from work and grilling out on Sunday. Unwinding from a stressful day sent me down an easy path to drinking. And, watching football or golf, while starting the grill became a cue for Happy Hour.

Recognizing these triggers is a way to change the habit. You have to substitute a good habit for the bad one. My good ones were fruit juices, popsicles, and tonic water. The alcoholic brain craves something sweet, so this allowed me to respond to the craving. Non-alcoholic beer helped some, but those added more calories than I wanted.

Regardless of your bad habit, identify its triggers and what happens next. I recall from the book about a worker who snacked too much at work. His cue was going to the restroom that took him past the breakroom. When he realized this, he changed his route and went for a quick walk.

The book is a good read. The attached post does highlight a few examples and teachings, but falls short of what Duhigg’s writings instruct. And, if you are an alcoholic or know someone, please offer the final link below. I have heard good feedback on it as I share what helped me with my problem.

4 Things That Happen When You Make Writing a Habit

https://musingsofanoldfart.wordpress.com/2013/04/14/the-power-of-habit/

https://musingsofanoldfart.wordpress.com/2013/08/08/six-years-alcohol-free-but-still-want-to-drink/

The Power of Habit

I recently completed a book by Charles Duhigg called “The Power of Habit – Why We Do What We Do in LIfe and Business.” I have referenced a few of the themes in an earlier post called “Who is Paul O’Neill  and why should his opinion matter?” on March 20. My niece thought I might like this and she was correct. I would encourage you to read it as well, as it articulates how much of what we do each day is based more on habit that is ingrained in each of us or in our organizations.

My friend Hugh Curtler (www.hughcurtler.wordpress.com) noted a few weeks ago that Aristotle felt habits reigned supreme. In his “Nicomachean Ethics,” as referenced in Duhiggs’ book, Aristotle said:

“…just as a piece of land has to be prepared beforehand to nourish the seed, so the mind of the pupil has to be prepared in its habits if it is to enjoy and dislike the right things.”

A few examples from “The Power of Habit” might help reveal further Aristotle’s belief. The earlier post on Paul O’Neill is a great example. In short, he came in and transformed Alcoa as its CEO in a very unheard of way. It unnerved so many financial experts, they told people to sell the stock once the heard O’Neill’s first speech. One analyst later said “it was the worst piece of advice I have ever given,” as under O’Neill, Alcoa’s earnings and stock price soared for many years. What did he do that was so unusual and successful? His first focus was to make Alcoa the safest company it could be, as its safety record was atrocious. In other words, he wanted to change Alcoa’s bad safety habits.

He consciously picked this as he explained later, as it was the one thing we could get management and labor to agree on – a safer workplace. So, what happened? Communication between the line workers and management improved as accidents and how to prevent them had to be reported within 24 hours. He showed by example, after a tragic death, that this mattered to him and was not window-dressing. He changed the habits of executives, managers and line workers by insisting that we cannot condone safety problems and must avoid them at all costs. Through the improved communication, other benefits occurred – processes had to be improved to make them safer, the workers were empowered to share ideas on how to improve processes, and management’s goals could be communicated more readily. By emphasizing the importance of safety habits, the company got better. And, so did results.

Another good example about habits is regarding Starbucks. There is a moving story about how a young man had fallen into bad and even criminal habits. HIs drug problem caused him to lose everything time and time again. Then, someone suggested he try to get a job at Starbucks. Someone gave him a chance and mentored him. But, it was really the Starbucks training that transformed him. The training told him how to serve customers well. It told him how to address situations with an irate customer. It taught him the need to be organized, as if you were not, the customer would be ill-served. This consistent training replaced his bad habits with new habits. He built on his success by first building his self-esteem through better habit. And, it spilled over into his personal life. Now, he is managing a Starbucks and improving his education.

There are numerous examples in the book, but one my niece and I both found interesting is about the fabric freshening product called Febreze. Now, you may not know that Febreze was almost pulled from the market as its sales were almost non-existent. It was a flop. Febreze’s inventor had found a way to chemically remove bad odors from fabrics. When it was first marketed, the elimination of bad odors was the pitch. Yet, that pitch only sold to people whose houses were a total wreck and reeked. The average homeowner did not buy it, at least buy enough of it. Before Proctor and Gamble (P&G) pulled it, they did more research of their target buyers.

Through this research, they discovered a habit in housewives (please forgive the gender reference), who after they made their beds with new linens, they purposefully inhaled the crisp, clean laundered smell. In fact, after they did any cleaning, the desire for a clean-smelling house was habitual. P&G realized people did not crave scentlessness, instead they crave a nice clean smell after they’ve spent 30 minutes cleaning. With this focus, a new marketing effort was launched and within two months sales doubled and then took off, spawning dozens of spin-off products. P&G’s Febreze provided the reward of a clean-smelling house to someone who cleaned it, which was the cue for the reward.

I use cue and reward, as these are two of the tenets of understanding and changing habits, whether they be smoking, nail-biting, eating bad snacks, drinking, etc. In short, Duhigg articulates:

1) Identify the routine (what leads to the habit and why, when and how does it occur?)

2) Experiment with rewards (to change a habit, a new reward has to be substituted, but it has to be fulfilling, so experimentation is needed)

3) Isolate the cue (what is truly the cue; what more than any other thing is causing the habit?)

4) Have a plan (this is what am I going to do about it, this is in my control to change and if I write down my plan, I will have a better chance of success).

One example was an office worker and his craving for a mid-afternoon donut, muffin or unhealthy snack. The routine was the person would leave his desk from boredom, being tired, just to get up, etc. and would go to the vending machine for a snack. The reward was the snack. The cue was harder to find, as various paths led to the reward. It turned out the cue was the time. Invariably, between 3 and 3:30 pm, the person would get the unhealthy snack. So, he noted this in a plan to do something differently. He experimented and felt if he purposefully socialized with others for ten minutes instead of getting a snack, the new reward would satisfy him. So, he planned and executed the plan by getting away from his desk at the same tim each day, forming a new habit. Instead of eating, he would talk with colleagues.

There are other habits noted that have been replaced by new rewards.  The key is to find a new reward. If you drink, substituting something that takes the place of the drink will make it a new habit. It could be drinking fruit juices, hot tea, coffee, etc. or it could be taking a walk after dinner, when your old habit of drinking most occurred. The same would hold true with smoking. You have to find a new reward to replace the smoking reward. Otherwise, the old habit will have a better chance of returning.

Let me close how Duhigg did referencing a passage from William James’ book “The Principle of Psychology.” Note William’s brother Henry is an author of some renown.

“All our life, so far as it has definite form, is but a mass of habits – practical, emotional, and intellectual – systematically organized for our weal or woe, and is bearing us irresistibly toward our destiny, whatever the latter may be.”

Habits can be good or bad. If they are the latter and you want to change, the above steps are worth considering. The book is a good read, with many understandable examples. I highly recommend it. Let me know what you think.