Making Habits, Breaking Habits by Jeremy Dean

Last updated: Jul 30, 2023

Summary of Making Habits, Breaking Habits by Jeremy Dean

Making Habits, Breaking Habits by Jeremy Dean is a comprehensive guide that explores the science behind habits and provides practical strategies for creating and changing habits. The book delves into the psychology and neuroscience of habit formation, offering insights into why we develop certain habits and how they can be modified.

Dean begins by explaining the three-step habit loop: cue, routine, and reward. He emphasizes the importance of identifying the cues that trigger our habits and understanding the rewards that reinforce them. By recognizing these patterns, we can effectively change our habits.

The author then explores various techniques for making new habits stick. He suggests starting small and gradually increasing the difficulty of the habit to avoid overwhelming ourselves. Dean also emphasizes the significance of repetition and consistency in habit formation. By consistently practicing a behavior, it becomes automatic and ingrained in our daily lives.

Furthermore, Dean discusses the role of willpower in habit formation. He explains that willpower is a limited resource and can be depleted throughout the day. To overcome this limitation, he suggests creating an environment that supports the desired habit and reduces the need for willpower. For example, if you want to eat healthier, stock your kitchen with nutritious foods and remove tempting snacks.

The book also addresses the challenges of breaking bad habits. Dean provides strategies for identifying the underlying causes of these habits and replacing them with healthier alternatives. He emphasizes the importance of self-awareness and mindfulness in this process.

Additionally, Dean explores the impact of social influence on habits. He explains how our environment and the people around us can shape our habits. By surrounding ourselves with individuals who have positive habits, we are more likely to adopt similar behaviors.

Throughout the book, Dean supports his insights with scientific research and real-life examples. He provides practical exercises and tips for implementing habit change in various areas of life, such as health, productivity, and relationships.

In conclusion, Making Habits, Breaking Habits is a comprehensive guide that combines scientific research with practical strategies for creating and changing habits. It offers valuable insights into the psychology of habit formation and provides readers with the tools they need to make lasting changes in their lives.

1. The Habit Loop

In his book, Jeremy Dean introduces the concept of the habit loop, which consists of three components: the cue, the routine, and the reward. Understanding this loop is crucial for both making and breaking habits. The cue is the trigger that prompts the habit, the routine is the behavior itself, and the reward is the positive reinforcement that reinforces the habit. By identifying and understanding these components, individuals can gain insight into their own habits and make conscious efforts to change them.

For example, if someone wants to break the habit of mindlessly snacking in the evening, they can start by identifying the cue that triggers this behavior, such as feeling bored or stressed. Then, they can replace the routine of snacking with a healthier alternative, such as going for a walk or practicing deep breathing. Finally, they can find a new reward that satisfies their underlying needs, such as a sense of relaxation or accomplishment. By consciously manipulating the habit loop, individuals can effectively break old habits and establish new ones.

2. The Power of Small Changes

Dean emphasizes the importance of making small changes when trying to establish new habits. He argues that big, drastic changes are often unsustainable and can lead to failure. Instead, he suggests focusing on tiny, manageable adjustments that are easy to incorporate into daily life. These small changes can gradually build momentum and lead to long-lasting habits.

For instance, if someone wants to develop a habit of reading more books, they can start by committing to reading just one page per day. This small change is easy to accomplish and doesn't feel overwhelming. Over time, the individual can gradually increase the number of pages they read each day, eventually leading to a consistent reading habit. By starting small and gradually building up, individuals can overcome the resistance and inertia that often accompany habit change.

3. The Role of Environment

Dean highlights the significant impact that our environment has on our habits. Our surroundings can either support or hinder the development of new habits. By consciously designing our environment to align with our desired habits, we can make it easier to stick to them.

For example, if someone wants to establish a habit of exercising in the morning, they can set out their workout clothes and shoes the night before, making it easier to get started in the morning. They can also create a dedicated exercise space in their home, complete with equipment and motivational posters. By creating an environment that encourages and supports the desired habit, individuals can increase their chances of success.

4. The Importance of Belief

Dean emphasizes the role of belief in habit formation. He argues that having a strong belief in one's ability to change is crucial for successfully breaking old habits and establishing new ones. Without belief, individuals may give up easily or not even attempt to change their habits in the first place.

One way to cultivate belief is through self-affirmation. By reminding oneself of past successes and positive qualities, individuals can boost their confidence and belief in their ability to change. Additionally, seeking support from others who have successfully changed similar habits can provide inspiration and reinforce belief. By nurturing belief, individuals can overcome self-doubt and increase their chances of habit change.

5. The Power of Habit Stacking

Dean introduces the concept of habit stacking, which involves linking a new habit to an existing one. By piggybacking on an existing habit, individuals can increase the likelihood of successfully establishing the new habit.

For example, if someone wants to develop a habit of flossing their teeth, they can link it to their existing habit of brushing their teeth. After brushing, they can place the floss next to their toothbrush as a visual reminder. By consistently pairing the two habits together, flossing becomes a natural extension of brushing, making it easier to remember and incorporate into the daily routine. Habit stacking can be a powerful tool for habit formation, as it leverages existing behaviors and reduces the cognitive load of establishing a new habit.

6. The Role of Identity

Dean explores the concept of identity and its influence on habit formation. He argues that aligning our habits with our desired identity can be a powerful motivator for change.

For example, if someone wants to develop a habit of eating healthier, they can start by identifying as a "healthy eater" and aligning their actions with this identity. By consciously making choices that are in line with their desired identity, such as opting for nutritious meals and snacks, individuals can reinforce their commitment to the new habit. Over time, this alignment between habits and identity can strengthen and solidify the desired behavior.

7. The Role of Emotions

Dean emphasizes the role of emotions in habit formation. He argues that emotions play a significant role in both the formation and maintenance of habits.

For example, if someone wants to establish a habit of practicing gratitude, they can intentionally evoke positive emotions by reflecting on things they are grateful for. By associating positive emotions with the habit, individuals are more likely to repeat the behavior and strengthen the habit. Similarly, if someone wants to break a habit of procrastination, they can explore the negative emotions associated with this behavior, such as stress or regret. By consciously connecting negative emotions to the habit, individuals can motivate themselves to change and avoid falling back into old patterns.

8. The Power of Tracking

Dean highlights the importance of tracking habits as a means of self-monitoring and accountability. By keeping track of our habits, we can gain insight into our progress and identify areas for improvement.

There are various ways to track habits, such as using habit tracking apps, creating habit charts, or simply journaling. By visually seeing our progress and being aware of our habits, we can stay motivated and make adjustments as needed. Tracking also provides a sense of accomplishment and satisfaction, as we can see the tangible evidence of our efforts. By incorporating habit tracking into our routine, we can increase our chances of successfully making and breaking habits.