Have you ever wondered why some routines stick so easily—while others feel like a constant uphill climb? Charles Duhigg’s book The Power of Habit digs into this very question. His main point is simple but profound: habits can be changed if we understand how they work.
James Clear, in Atomic Habits, built on this foundation. Together, these two books give us both the science and the strategy for transforming our lives, one small shift at a time.
How the Brain Stores Habits
Here’s the nerdy part (and it’s fascinating): habits live in a part of the brain called the basal ganglia. Once a behavior is stored there, it runs almost on autopilot—freeing up the “rational” parts of the brain to focus on something else.
Think of it as a shortcut. The brain takes a routine, “chunks” it, and turns it into a habit. Brain activity spikes in two places:
- At the beginning – when the brain is looking for the cue.
- At the end – when the brain recognizes the reward.
That middle part—the routine—becomes automatic.
Duhigg’s Habit Loop vs. Clear’s Habit Loop
Duhigg explains habits through a three-part loop:
- Cue (the trigger)
- Routine (the automated behavior)
- Reward (the payoff)
Clear expands this into a four-part loop:
- Cue
- Craving
- Response
- Reward
Why does this matter? Clear adds the craving step to show that it’s not just about a trigger and a reward—it’s also about the desire that drives the behavior. That craving is what gives the habit its pull.
Habits Are Not Destiny
The best news? Habits may be automatic—but they’re not permanent. Thanks to neuroplasticity, our brains can be rewired. Duhigg puts it simply: “You can change a habit.”
But let’s be real—simple doesn’t mean easy.
Keystone Habits: Small Shifts, Big Ripple Effects
One of the most powerful stories in The Power of Habit is about coach Tony Dungy. Beyond the heartbreaking personal tragedy he faced, his coaching philosophy centered on keystone habits. These are habits that, once changed, create ripple effects across every area of life.
For example, starting an exercise routine (a keystone habit) often leads to eating better, sleeping more, and feeling more confident.
James Clear makes a similar point but with a different image: a 1-degree change in trajectory may not look like much today, but over time, it takes you somewhere entirely new.
Both perspectives point to the same truth: small shifts compound into big transformations.
Making Willpower Automatic
Another key idea from Duhigg is that willpower is like a muscle—it can get fatigued. That’s why routines and systems matter.
Think of Steve Jobs wearing the same outfit every day. It wasn’t a fashion statement—it was a way to save decision-making energy for things that really mattered.
We can do the same by setting routines, simplifying choices, and making our environment work for us.
How to Change a Habit (Duhigg’s Plan)
If you’re ready to tackle a habit, here’s the framework:
- Identify the routine – What’s the behavior?
- Experiment with rewards – What’s the real payoff? (relaxation? connection? stimulation?)
- Find the cue – What triggers it? Time of day, emotional state, location?
- Make a plan – Swap the routine, keep the cue and reward.
Repeat. Adjust. Refine.
Final Thought
Whether you lean toward Duhigg’s habit loop or Clear’s atomic habits, the takeaway is the same: you’re not stuck.
Habits shape our lives, but they don’t define our destiny. With awareness, experimentation, and a plan—you can shift the small patterns that quietly run your days. And when you do, the trajectory of your life can change too. Up next is Habit Tracking. Looking forward to seeing you then.
-Laura