Book report: The Power of Habit

     A habit is referred to as a set of subconscious, repetitive behavior(s) that a person does regularly. The development of these habits are due to neurology, according to the author. In the book “The Power of Habit”, Charles Duhigg goes into depth on the psychology behind habits and their influence on our daily lives. He argues that habits weigh a considerable amount on our health, happiness, productivity, and relationships. The author interprets research and stories in order to elaborate on the way habits work, ways that we can change them through a concept called the habit loop. Overall, the book builds upon the science associated with habits, as well as the ways we can manipulate these habits in order to attain more success. 

    One of my favorite parts of the book is when Duhigg points out how being in a crisis can cause one to form habits that can have positive effects in the long run. In this section, he describes the power one can attain from a destructive situation. For example, there was an instance at Rhode Island Hospital and another involving the London Underground Authority where they mishandled a disastrous fire situation. In these cases, leaders were brought in to leverage these crises and therefore made use of difficult times in order to reshape cultures as a whole, into responsible and smooth running organizations. For instance, in reference to the Rhode Island Hospital case, the appointed leader utilized the leverage caused by the wrongful deaths of patients, to rally nurses and doctors with the sole mission of making teamwork and communication a daily practice. These scenarios go to show that destructive habits offer opportunities to seize the moment and strategically transform these negative habits into something bigger. With that being said, this is one of my favorite parts because it reminds me that even in times of difficulty, there is always an opportunity to  improve things as a whole. Not only that, but the fact that even habits that aren’t necessarily healthy, can lead us into situations that can have a significant impact on us all, both negative and positive.

    In relation to a class concept, this book also touches on the idea of willpower. Duhigg highlights the fact that willpower is an important habit. Instead of it being a personal trait that one develops on their own, it is instead a habit that can be taught, learned and practiced over time. With that being said, exhibiting a good show of willpower can be turned into a habit which can then spread into other areas of life, resulting in high success. 

    In connection with the real world, this book contains things that have the power to help solve issues in daily life. For example, companies manipulate the habits of consumers through the use of observing scientific research data in order to predict their buying patterns. By businesses recognizing the points in time where shopping is at its peak, this allows for companies to continue to come up with new products while simultaneously increasing their marketing and sales, which appeal to consumers and their specific needs. For example, Target is centered on data observation and predictive marketing. “Mom and Baby” targets mothers who are expecting, offering things like coupons. Therefore, retail companies make an effort to make use of consumer shopping habits in order to come up with products they feel customers are familiar with and will receive public acceptance. 

Youtube Video

Reproduction

Reproduction is a primary biological process that produces new organisms for species survival and adaptation. There are two main types: sexual and asexual. Sexual reproduction involves the fusion of gametes from two parent organisms, resulting in offspring with genetic material from both parents. The human reproductive anatomy includes the male reproductive system, which includes structures like the testes, epididymis, vas deferens, seminal vesicles, prostate gland, and penis, and the female reproductive system, which includes ovaries, fallopian tubes, uterus, cervix, and vagina, producing eggs and hormones. The menstrual cycle prepares the female body for pregnancy, with phases including menstrual, follicular, ovulation, and luteal phases. Fertilization occurs when a sperm cell successfully penetrates an egg cell, forming a zygote. Pregnancy consists of three trimesters, each defined by the physiological changes in the mother and the developmental milestones of the fetus. Technological advances in reproduction have revolutionized the field, offering new options for individuals and couples facing reproductive challenges.

Impulsivity and Self-control

Impulsivity and self-control are important concepts in understanding human behavior and psychology, particularly in motivation psychology. Impulsivity involves acting without planning or considering consequences, while self-control involves regulating emotions, thoughts, and behaviors in response to temptations. Impulsivity is common in psychological conditions like ADHD, substance abuse disorders, and personality disorders like Borderline Personality Disorder. Factors influencing impulsivity include genetic predispositions, environmental stressors, neurological factors, and psychological factors. Genetic predispositions can influence neurotransmitter systems in the brain, while environmental stressors can lead to heightened impulsivity later in life. Neurological factors, such as the prefrontal cortex, play a major role in regulating impulsivity. Psychological factors, such as personality traits, can predispose individuals to impulsive behaviors. Effective self-control involves strategic allocation of mental resources to prioritize long-term goals over immediate desires. Strategies to enhance self-control include cognitive-behavioral techniques, mindfulness, meditation, healthy lifestyle choices, environmental modifications, and goal setting and planning. Understanding and managing impulsivity and self-control have major effects for mental health and well-being. 

Drugs

Drugs are substances that cause physiological or psychological changes when introduced into the body. Based on their effects and legal status, we can classify them into stimulants, depressants, hallucinogens, opioids, and cannabinoids. Stimulants increase neural activity and bodily functions, while depressants slow down the central nervous system's function. Hallucinogens alter perception, mood, and cognitive processes, while opioids reduce pain and induce euphoria. Each drug class affects the brain and body in unique ways, with stimulants increasing neurotransmitter release, depressants enhancing GABA, hallucinogens acting on serotonin receptors, opioids binding to opioid receptors, and cannabinoids interacting with the endocannabinoid system. The societal impact of drug use is significant, with chronic use leading to addiction, mental health disorders, and physical ailments. Economic costs include healthcare expenses, lost productivity, and law enforcement resources. Legal issues vary, with some substances being illegal, regulated, or available over-the-counter. The psychological dimension of drug use is complicated, including addiction, motivations for use, and mental health impacts. Addressing drug use requires a multifaceted approach, including education, community programs, and policies. Effective treatment often involves medication, therapy, and support groups.

Addictive behaviors and addictions

 Addictive behaviors and addictions are complicated problems that have a big effects on people's lives and society as a whole. Thinking about these subjects can help give one an understanding of their causes, effects, and possible solutions. Common forms of addiction include substance abuse (alcohol, drugs), gambling, internet use, and even behaviors like shopping or eating. These drugs consist of Caffeine, and nicotine (legal substances), Amphetamines, Cannabis, Cocaine Opiates. Caffeine can be in many things, like an energy drink or coffee. Personally, I do not like drinking coffee but I’ll drink an energy drink.  

Causes of Addiction can be from Psychological Factors. For instance, mental health issues like depression, anxiety, and trauma. Many young adolescents go though this with can cause addiction at a young age. Peer pressure, stress, and exposure to addictive substances or behaviors in the environment can also cause a persons addiction. 

Addiction has many consequences between health problems and legal issues. Many people should be aware of these consequences. I believe that Helping someone with addiction requires understanding that it's a chronic illness rather than an individual's fault. Stories of individuals affected by addiction may work as strong reminders of the human nature of this problem, creating compassion and understanding.

Book Report- The Willpower Instinct by Kelly McGonigal

“The Willpower Instinct” by Kelly McGonigal shows the science of self-control and how it can be controlled to achieve personal goals. McGonigal talks about the psychological and neurological mechanisms behind willpower. She explains how it functions as a fixed resource that can be strengthened with practice. The book covers many topics such as the impact of stress on self-control, the role of mindfulness, and the importance of setting real and important goals. Throughout the book there are many practical strategies and insights. McGonigal gives readers tools to improve their willpower, overcome temptations, and make healthier and productive life choices.

One part of the book “The Willpower Instinct” that stood out to me is the chapter on the impact of stress on self-control. This chapter stood out to me the most because is shows how stress can consume willpower making things harder for a person to resist temptations and stick to important goals set to achieve. Personally, I know I go through this. The author explains that stress can trigger the brain's "fight or flight" response which then redirect away from self-control and decision-making. What i really find interesting about this section is that the author provides practical approaches to managing stress. For example, mindfulness and stress-reduction techniques, to help individuals strengthen their willpower in stressful circumstances. The focus on stress management provides give great ideas for improving individuals self-control and well-being. This part of the book is very relevant and can help anyone seeking to understand and improve their ability to manage impulses and achieve their personal goals. 

I can also relate this section of the book to what we have learned in class. The impact of stress on self-control can relate to procrastination because stress and procrastination can build on one another. When people are stressed they find themselves overwhelmed and unable to focus which can lead to many different behaviors, one being putting off important tasks. The section provides a lot of insights into how managing stress through different techniques like relaxation can better self-control and decrease procrastination. Many people can improve their ability to concentrate by addressing stress.

Youtube video of TED Talk- Kelly McGonigal

https://www.youtube.com/watch?v=W_fQvcBCNbA

Procrastination

The common yet difficult tendency of procrastination involves delaying work even when one knows of the potential negative effects. From my prospective everyone does or has done a little procrastination because of different reasons. Procrastination often stems from fear of failure like not perform to the best of ones abilities, perfection, the lack of motivation like pushing away something the an individual does not feel important or being overwhelmed.

There are consequences for procrastination, which is stress, rushed work and missed opportunities. Personally, I do have a habit of procrastinating which leads me to being stressed and overwhelmed.

Overcoming procrastination involves different strategies and self-awareness. For example, breaking tasks into smaller manageable steps, focusing on the most important tasks or even talking to a friend while sharing goals can provide motivation and accountability. One common problem that can be minimized is procrastination. The solutions include self-awareness, strategic planning, and supportive approaches. Addressing the root causes and implementing strategies, individuals can improve procrastination and reduce stress at the same time.

Impulsivity & Self-Control

 Impulsivity and self-control are important aspects of human behavior that influence our daily decisions, long-term goals, and overall well-being. Both Impulsivity and self-control concepts can provide valuable insights into our personal and professional lives. Impulsivity refers to the tendency to act on immediate desires, urges, or emotions without considering the potential long-term consequences. It is often characterized by behaviors that are spontaneous, risky, or poorly planned. Poor Decision-Making and Risky Behaviors both are examples of Impulsivity. For instance, acting on impulse can result in choices that are not well thought out leading to regret. Actions can be linked both. Self-control, on the other hand, involves the ability to regulate one's emotions, thoughts, and behaviors when dealing with many temptations and impulses. Examples of self control is Wanting to sleep in, but need to wake up, Wanting to buy new clothes, but need to save money or even procrastination.

Book Report: Grit By Angela Duckworth

    “Grit: The Power of Passion and Perseverance” by Angela Duckworth centers around the idea that talent alone won’t help you reach your goal or an extraordinary achievement like most people believe but rather the effort and perseverance you put into cultivating your talent. The word grit is about moving in one direction and pushing through with passion and perseverance in order to achieve one's goal which in short is focusing on one main goal so that not only will you develop a skill but with skill and effort you reach an achievement. She starts the book off by talking about her study with the West Point Cadets who have to attend a program called Beast which is designed to help them transition from new cadets to soldier's, it is described as ruthless and not only physically challenging but mentally as well. The conclusion of her study showed that those who were successful candidates, as in those who did not drop out, were hardworking and resilient, showing that they not only had determination but also had direction of what they wanted to do. As opposed to those who showed early signs of success like talent or iq who actually were not as successful despite having potential. Throughout each chapter she continues to push the idea on how grit can lead to success and even talks about how grit can grow. She explains how someone who isn’t as gritty as others can actually grow and develop as they get older and that it’s okay to drop things too. Dropping things doesn't mean you don't have grit, it might just not be what you're really looking for and you feel as if the effort isn’t as important or worth it to continue to pursue it. 

     What I really like about this book is that she tries to push the idea that although you don't think you can achieve an extraordinary goal if you really set yourself to it and focus on that path it is actually possible. In chapter 3 of the book she uses Will Smith as an example and the part that stood out to me the most was when she quoted him. The quote was “The separation of talent and skill is one of the greatest misunderstood concepts for people who are trying to excel, who have dreams, who want to do things. Talent you have naturally. Skill is only developed by hours and hours and hours of beating on your craft.”. I have always had an issue with procrastinating as most do so I always feel like I just don’t have what it takes and that maybe I’m just not smart enough to understand all the concept so I fall into the deep rabbit hole of procrastination because maybe it’ll make sense to me tomorrow. When I got to the Will Smith part it really had me thinking because when I procrastinate it’s because I have no motivation and when it’s almost the due date I tend to try and finish all the piled up work and I feel silly by the end of it because I just wasn’t pushing myself to do the work, it’s not that I don't have the talent or the intelligence to do it it’s because I choose to give up when you're supposed to struggle in life to learn because without struggle you aren’t truly learning. And I know it’s possible because during my spring semester I started learning to crochet and I was making a baby blanket for my dog and I was getting better and better each day as I repeated the same pattern and hand movements and although I don’t have time for it now I know if I keep pushing my limits and practicing and practicing I will see results. I went from starting a baby blanket to making simple plushies like snakes, cows, and bumblebees in the span of a month which shows anyone can have grit as long as you really strive for the goal.

first attempt

Cannabis

 Psychoactive drugs are substances that affect how the brain works and can alter a person mood, behavior and awareness. Although the word sounds scary it doesn't mean they are all illegal bad drugs like for example caffeine and nicotine are legal substances that can affect your brain, even cannabis which is actually legal in New Jersey. Consuming cannabis can produce a euphoric and relaxed feeling and although to some its like a lucid dream they want to experience many cannabis users are not aware of the consequences it can bring. When consuming too much cannabis repeatedly it can actually lead you to develop something called Cannabinoid Hyperemesis Syndrome or CHS for short. The effects are a constant feeling of nausea and can include vomiting as well as dehydration and stomach pain. I had a friend who would take 2-3 edibles a day just to get through the night cause it helped them sleep but after two weeks passed they started feeling discomfort because of the constant feeling of needing to throw up and they felt severely dehydrated no matter how much they drank water. As of right now there is no specific cure but time and stopping the consumption of any marijuana product, it can take a few weeks depending the amount consumed but over time the symptoms go away. Although the symptoms go away it doesn't mean it should be left untreated since it not only affects your brain but can cause you to feel dehydrated which can possibly lead to kidney failure. 

Rewards

 Operational Conditioning is a learning process used to change behavior based on the consequences experienced. What is really interesting about this is that it can be applied anywhere like training your dog or teaching your child a lesson. For now I am going to just be focusing on how this can be used in school, specifically preschool and kindergarten; where kids are still shaping who they are and learning about life and how to interact with others. Teachers provide a reward like a gold star for good behavior or an academic achievement which reinforcers the student to continue the good behavior because now they know that behaving well earns them a prize. Praise alone can be seen as a reward which teaches kids to continue putting effort in their work. 

Conditioned Food Preferences

 Mere exposure effect is when repeated food tastings increases the liking for that food. When there are positive reactions from our body due to the food we are consuming it increases the likeness of it as opposed to a negative consequence which may cause us to start to dislike a food. For example I know someone who has grown to dislike the popular drink Sunny D, the reason for this was because every time he drank Sunny D he felt nauseous. This negative consequence caused him to stop drinking it overall. Another example is energy drinks, people tend to drink and get addicted to energy drinks not only because of the caffeine it contains which is addictive but also because it gives people energy to move throughout their day and gives them that boost they needed. So not only does it taste good but the positive consequence of drinking energy drinks increases the likeness 

Procrasination

 Coming from a college student I sometimes find myself guilty of procrastinating when it comes to completing my school work. It is a bad habit that I need to break out of. The work itself is not hard but the hardest part is starting the work. Procrastination is when you delay a task because you do not feel like doing it in the moment. Having the habit of this can lead to missing important deadlines that could possibly result in a bad grade which can affect students mental health. Anxiety, depression, self-esteem, etc. can be causes of procrastination. As a student who struggles with anxiety it can be hard to complete assignments on time with the fear of it not being perfect, if I am following the rubric right or feeling overwhelmed with all the other work I also have to complete. To break out of this habit I tend to write down my assignment due dates so that I can plan my week out accordingly by knowing when I should start them. If I tend to be busy on a a day an assignment is due I know to complete it a day prior.

Source: https://www.verywellmind.com/procrastination-and-panic-disorder-2584095#toc-how-anxiety-causes-procrastination

Procrastination

 Procrastination is a psychological phenomenon where individuals delay tasks despite knowing that this delay could have negative consequences. Theories on procrastination suggest that it stems from a conflict between short-term mood repair and long-term goal achievement. When faced with a task that feels overwhelming or anxiety-inducing, people often opt for activities that provide immediate gratification. Browsing the internet or engaging in leisure activities, to avoid the discomfort of starting a task is linked to an inability to manage emotions effectively. 

Another theory emphasizes the role of temporal discounting, where individuals devalue rewards or outcomes that are further in the future, leading them to prioritize immediate rewards over long-term benefits. This perspective suggests that procrastinators are more likely to engage in present-focused behaviors, as the immediate benefits of procrastination (e.g., relief from task-related anxiety) outweigh the delayed benefits of completing the task. This time inconsistency in decision-making can result in a cycle of procrastination, where individuals continuously postpone tasks until external pressures, such as deadlines, force them to act.

What is Grit? Book Report

    Angela Duckworth's "Grit" explores the concept of grit—a combination of passion and perseverance—as a key predictor of success in life. Drawing on her research and numerous case studies, Duckworth argues that talent alone is not enough; the sustained effort over time, even in the face of adversity, truly leads to achievement. For someone with a military background, this book’s insights are particularly resonant, as the principles of grit align closely with the discipline, resilience, and determination cultivated through military service. Duckworth defines grit as the sustained passion and perseverance towards long-term goals. Unlike fleeting enthusiasm, grit involves a deep commitment to pursuing something over an extended period, regardless of setbacks or challenges. One of the book’s core arguments is that effort counts twice as much as talent. Duckworth presents the "Effort Count Twice" equation. This formula emphasizes that while talent can give you a head start, it’s the consistent application of effort that transforms potential into accomplishment. Duckworth aligns her work with Carol Dweck’s concept of the "growth mindset"—the belief that abilities can be developed through hard work and dedication. A growth mindset fosters grit because it encourages persistence and learning from failure. In my military service, I learned firsthand the importance of pushing beyond perceived limits. The discipline, rigorous training, and the necessity of perseverance in high-stress environments provided a foundation for understanding and embodying grit. The lessons learned from both "Grit" and my military service reinforce the idea that success is not just about talent or luck—it’s about the relentless pursuit of long-term goals, no matter the obstacles.

Power of a habits

 In "The Power of Habit," Charles Duhigg delves into the scientific basis of habits and how they affect our lives. The "habit loop," which consists of a cue, a routine, and a reward, is introduced as the book explores the brain mechanisms that lead to the formation of habits. Using compelling tales and case studies, Duhigg demonstrates how habits mold people, groups, and societies. He illustrates how major changes, ranging from successful organizational endeavors to personal metamorphoses, can be achieved by comprehending and influencing the habit loop. The book is broken up into three sections that concentrate on habits in people, businesses, and societies. Each section provides practical advice on how to develop positive habits and break negative ones.

The section of the book where Duhigg explores the concept of "keystone habits," or behaviors that, when altered, have the potential to impact and affect other behaviors, is among its most fascinating sections. This idea is especially pertinent to procrastination since it may be used to increase productivity and efficiency by identifying and changing a keystone habit associated with procrastination. One way to change a habitual procrastinator into someone who completes chores quickly and efficiently is to develop the practice of prioritizing activities and setting deadlines. This section of the book offers doable tactics for beating procrastination, which makes it a must-read for everyone hoping to improve both their personal and professional lives.

Impulsivity

     

"The Willpower Instinct" book report

    "The Willpower Instinct" written by author Kelly McGonigal is a book that details the many ins and outs of willpower, and the common pitfalls related to why people seem to falter when it comes to trying to suppress their temptations and urges to preform acts that they know better not to partake in. Each chapter tackles a different angle of willpower whether it be in a biological sense, a practical sense, or even our social circles we stay in have an effect on our abilities to be able to resist temptation. As the author breaks things down the most consistent theme of the book is that willpower should be seen in the light of "I will", "I won't", and "I want" power as there is more to improving one's willpower than being able to say no to the things you want but don't really need. the author also stressed the importance of practicing a consistent upkeep of reminding yourself why exactly you are working towards improvement in the first place which could be achieved through many means such as meditation, a support group that you have to report back to on a consistent basis with your progress, or even just recording yourself giving your future you some words of encouragement when times get rough. 

    Each chapter also features a section where an anecdote is given from the author detailing an experiment that has been performed on other individuals either by themselves personally or just another research group entirely and the reader is encouraged to try applying the experiment to themselves in order to better tackle their own personal temptations and hopefully kick them for good. This is exactly what I tried doing for myself as I read the book, one of my favorite personal challenges put forth by the book was that of creating a set of rules you must follow before you allow yourself to indulge in a certain temptation. In chapter 3 the author notes that like a muscle, self-control can "run out of energy" which usually leads to the person giving into temptation much more easily and we cannot expect ourselves to just quit an addiction so easily as the desire to indulge yourself will keep chipping away at yourself control bit by bit until ultimately you give into yourself. The challenge the author proposes in order to help circumnavigate this issue is to set smaller time frames where you are absolutely not allowed to indulge yourself and once that time has passed if you are so please you can indulge yourself for however long you give yourself time to rest until you start the timer once again. This Challege is illustrated by a man who wanted to eat a more vegetarian based diet but would constantly struggle and relapse into eating meat until deciding that he would try to regulate himself into being "vegan before dinner" as in he would absolutely swear off meat until dinner came around and that was the point of the day he would let his guard down and eat meat which in turn would help him better fortify his willpower as he could rely on dinner time to help him say no to meat before then. Along with a few other challenges I would say that this idea the author put forth had the greatest impact on my own personal improvement as before I would just try to quit my own temptations outright and would almost always inevitably fail without really understanding why. This chapter in particular really resonated with me and I tried my own schedule of sorts giving a 3-day time period where I am not allowed to eat sweets until the 4th day where I am allowed to eat as many as I please until I reset the 3-day timer. Not only have I been able to stick to that ruleset I made for myself I've also noticed that I crave sweets less and less on the days that I am allowed to have it so much so that it seems plausible for me to extend the days to try and further exercise my ability to resist temptations which I can thank this book directly for helping me understand and improve upon. 

    Tying this book back to our classes I believe that the lecture slides on Incentives and Self-control most directly relate to this book. Impulsivity and Self-Control are more obvious considering the context of this book is all about improving one's willpower, but it is still important to note that most willpower conflicts are a result of 2 separate outcomes fighting for dominance and in most cases the one that is more instantly gratifying to yourself is the one that wins out. This happens for a plethora of reasons according to the author whether it be on a biological scale of having low blood sugar or a lower HRV (heart rate variability) or on a more literal scale where the brain treats your future self like a complete stranger and will usually choose what benefits you in the short term and brings you the most happiness as soon as possible. This issue can be balanced out by certain incentives put forth for yourself with a notable one being the idea that our brains hate losing something much more than gaining something leading to the practice
of reminding yourself all that you have to lose if you end up falling into temptation to help you keep on the path you have set for yourself. 

    To finish things off today, I will leave you all with 2 videos I have found that both touch a little bit more on the idea of overexerting your willpower as seen in the video below "Willpower is for losers" and I have also linked a more comprehensive overview on "The Willpower Instinct" detailing each portion of the book and how it relates to our lives in general. 

The Will Power Instinct Book Report

 The Willpower Instinct by Kelly McGonigal is about the science of self-control and really focuses on how willpower works and how we can strengthen it. The book combines different insights from psychology, neuroscience, and personal anecdotes to provide strategies for improving self-discipline and achieving long-term goals. McGonigal believes that mindfulness, self-awareness, little, consistent actions are key to cultivate willpower and overcome challenges. My favorite part of the book is week or Chapter 2: "The Willpower Instinct: Your Body Was Born to Resist Cheesecake. This chapter explains the science of self-control and the concept of "I will, I won't, I want" power and the role of the prefrontal cortex in managing impulses. . This chapter stands out because it provides an understanding of how our brains are wired for self-control and how easy it can be if we put the effort in and make small adjustments. Also, McGonigal's discussion on how mindfulness and self-awareness can strengthen willpower ties directly to what we've covered in Endurance by Alfred Lansing; especially her insights on how small, consistent acts of self-control can lead to significant changes over time. The crew's survival hinged on their collective and individual self-control amidst dire circumstances. The crew's ability to regulate their impulses and maintain focus on long-term goals, despite discomfort and miserable conditions, mirrors McGonigal's principles of self-control and resilience.

Relating this to our class discussions, McGonigal's perspectives provide an understanding of how various concepts such as self control, rewards, performance, etc interact. For example, she explains how immediate rewards can undermine long-term goals. In Endurance, the crew's perseverance despite lack of immediate rewards showcases the ultimate test of self-control, which shows the importance of intrinsic motivation and long-term vision. 

Extending this to a real-world context, the principles outlined in The Willpower Instinct can address many issues such as addiction and unhealthy habits. By applying McGonigal's techniques of mindfulness and self-awareness, individuals struggling with addiction can better understand their triggers and develop strategies to manage their impulses. Also, in an age where digital distractions are everywhere, her suggestions on managing attention and focus are valuable in society today. Encouraging practices like meditation and setting clear, attainable goals can help people build stronger willpower, leading to healthier lifestyles and improved mental health.

https://youtu.be/W_fQvcBCNbA?si=PA8tBLPVEAGATDqV

Power of Habit Book Review

 The Power of Habit by Charles Duhigg is a great book the explains the science behind our habits. The Book uses a combination of story telling and scientific researches which makes the book a lot more easier to understand. Duhigg used real life stories to support scientific explanations to habits. His concept of the "habit loop," consisting of cue, routine, and reward, serves as a foundational tool for understanding how habits work and how they can be transformed. 

My favorite part of the book was the story of Eugene Paul. He lost a part of his brain where scientist believe to be where our memories are stored. Although he remembers past memories before he lost a part of his brain it was hard for him to gain new memories. People would introduce themselves to him but after a few seconds he will forget their name. The part that shows how the power of habit is one day he got out of the house, because he cannot store new memories he does not know how to get home, but he did. This is because his wife and him will take a walk every morning which was the routine that showed him how to get home, even though he cannot tell you the direction to his house. This story of Eugene Paul was the beginning of further studying the science behind habits. 

Charles Duhigg also explained that the concept of "habit loop" is what successful marketing strategies is based on. The febreeze spray was meant to be used for removing foul smell, but consumers did not use them because they will forget about it. They cannot add it as a routine so what they did was add it as a reward. So they put a pleasant fragrant to the spray that will make cleaning more noticeable because it does not just look clean but also smells clean. 

The book also explained how to improve self control, by improving the strength of our willpower. By adding something we do not necessarily want to do in our daily routine. The stronger our willpower is the easier it is for us to do other things that is out of our comfort zone. Duhigg compared willpower to our muscles, someone who works out more will have a stronger muscle and it will be easier for them to lift heavier objects. 

Book Report - The Power of Habit

 In "The Power of Habit: Why We Do What We Do in Life and Business," Charles Duhigg explains how habits form and influence our daily lives and work environments. He introduces the idea of the "habit loop," which consists of three parts: a cue which is something that triggers the habit, for example boredom might lead you to scroll through your phone. Then a routine, the behavior or action taken which would then turn into always scrolling through your phone when you’re bored. The reward is the benefit gained from the action, being cured of your boredom by scrolling on your phone, finding something to read or being entertained. By understanding this loop, people can recognize what drives their habits and make changes. For example, replacing a bad habit with a new, positive routine while keeping the same cue and reward can help break old patterns and build better ones. Also, the book discusses the importance of willpower and belief in changing habits. Strengthening willpower and believing in one's ability to change are essential for making lasting improvements, whether in personal life or within a company.

"The Role of Belief '' which in my eyes is the foundation of this book, without belief you won't ever change. This part of the book highlights how crucial belief is for making lasting changes in our habits. Duhigg explains that to successfully change a habit, people need to truly believe that they can do it. For example, he describes how Alcoholics Anonymous (AA) helps people by encouraging them to believe in their ability to overcome addiction. This belief in their own potential is a key part of why the program works for many people. Reading this book I decided to take these principles and insert them into my own life for the betterment of myself and my health. I wrote down a list of habits I would like to change and brainstormed on ways to void them completely or to replace them with better habits such as procrastination, exercise, and social interaction.

Motivation In “Endurance”

 After reading “Endurance: Shackleton’s Incredible Voyage” by Alfred Lansing it shows how important it is to have motivation because it can get you through the hard obstacles life throws at you. Motivation gives us a reason for doing things. It gives us a purpose, without purpose we are lost and don’t have meaning. We drift idly with no reason for our everyday actions. When you lose your purpose or meaning you question everything, life becomes dull and boring. Throughout their journey, Shackleton and his crew were put in some hard situations at sea. Despite all of these hardships they’ve been through together, as their leader, Shackleton gave inspiration to the other crew members. This helped them get through life threatening situations by staying positive and productive. He always managed to remain calm and come up with a plan regardless if they were stuck on pack ice or sailing through a bad storm. Although he is the leader, he could not have got through these tough times without his team and having trust in them. When the compass broke he trusted crew member Frank Worsley to navigate them to South Georgia on James Caird. Motivation gives a reason to wake up everyday, to take step after step. To carry burdens, push through pain, to persevere. Without motivation we would just drift the earth aimlessly. Everyone needs motivation it is the driving force of what makes us and how we thrive in society. 

Psychoactive Drugs Side Effects

 Psychoactive drugs are substances that alter mental functions such as awareness, mood, consciousness, and mental processing when ingested into the body. Caffeine, amphetamines, nicotine, opiates, and nicotine are a few examples of psychoactive drugs. The most popular psychoactive stimulant in the world, caffeine, is present in a wide variety of regular foods and drinks. The person may feel more awake and energized as a result. On the other hand, caffeine has certain adverse effects, including anxiety, gastrointestinal problems, and difficulty sleeping. Another popular psychoactive substance is nicotine, which has significant hazards though regular use may raise dopamine levels. While nicotine can momentarily enhance brain function and memory, long-term smoking lowers cognitive function and increases risk of Alzheimer's disease. Opiates are drugs derived from the opium poppy plant's sap and seeds. These medications cause an immediate decrease in anxiety along with euphoric emotions. But these substances are highly addictive, frequently resulting in drowsiness, nausea, dizziness, and respiratory depression in addition to dependency problems. Amphetamines, a chemical substance made synthetically or derived from the Khat plant are categorized as stimulant drugs. Side effects include  heightened alertness, euphoria, and hyper focus. Although amphetamines are frequently recommended to treat ADD or ADHD, they can also have some unfavorable side effects. Amphetamine use can result in heart problems, memory loss, irrational thinking, weight loss, a noticeable drop in appetite, and in extreme situations, a stroke. 

 

Video:

https://www.youtube.com/watch?v=bmTJr_ZIykw

Sources:

Sissons, B., & Ngo, P. (2024, July 1). Nicotine: Facts, effects, and dependency. Medical News Today. https://www.medicalnewstoday.com/articles/240820#effects

Mayo Foundation for Medical Education and Research. (2022, March 19). Caffeine: How much is too much?. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

U.S. Department of Health and Human Services. (2023, May 25). Prescription opioids Drugfacts. National Institutes of Health. https://nida.nih.gov/publications/drugfacts/prescription-opioids#:~:text=Opioid%20misuse%20can%20cause%20slowed,permanent%20brain%20damage%2C%20or%20death.

Willpower

 Willpower is the proclivity of an individual to uphold self-control while concentrating on long-term objectives and refraining from short-term pleasures that could impede those objectives. While reading up on the topic I found some conflicting information about willpower. A 1996 study by psychologist Roy Baumeister measured willpower and delayed gratification using cookies. He taunted the participants in his study with chocolate chip cookies and told them to eat the radishes he gave them instead. The results of the experiment indicated participants who consumed the cookies demonstrated minimal willpower. Whereas, those who were able to refrain from eating the cookie had a more challenging time with self restraint in the subsequent willpower tasks. Baumeister concluded, individuals who use excessive willpower and attempt to accomplish too many things at once quickly run out of willpower.

But, research in recent years has demonstrated that willpower is not a restricted or finite resource. By changing our motivation and attitude, we can increase and  strengthen our willpower. College students who were taught that willpower is unlimited reported lower anxiety, better performance in school, increased confidence and better moods overall (Jarret, 2018) By adapting a healthy mindset, we can strengthen our willpower helping us to accomplish our goals. Habits such as meditation, getting adequate rest, eating well-balanced meals, and engaging in routine physical activity have been shown to strengthen willpower and the mind.

Sources: 

Jeremy Sutton, Ph. D. (2024, July 23). What is willpower? the psychology behind self-control. PositivePsychology.com. https://positivepsychology.com/psychology-of-willpower/#psychology

Villarica, H. (2012a, April 11). The chocolate-and-radish experiment that birthed the modern conception of Willpower. The Atlantic. https://www.theatlantic.com/health/archive/2012/04/the-chocolate-and-radish-experiment-that-birthed-the-modern-conception-of-willpower/255544/

 

 

Procrastination

The tendency to put off work, assignments, tasks, and other obligations often until the very last minute or, in some cases, never at all is known as procrastination. Fear of failure, inadequacy, or receiving criticism is one of the most common causes of procrastination. Procrastination can have detrimental long-term effects on physical health in addition to its negative impact on mental health and anxiety. Some of these long-term effects are including but not limited to, depression, poor eating habits, and erratic sleeping patterns. People with ADD (more precisely, inattentive ADD) and OCD are prone to procrastination, but they are not the only ones affected. Research indicates that 20% of adults consistently put off tasks until shortly before an important deadline. According to additional studies, 50% of college students consistently and chronically put off tasks, while 75% of them have admitted to procrastinating on tasks (Shatz, Solving Procrastination). 

Although it may seem like there is no cure for procrastination, there are a few strategies that can be beneficial in forming healthier habits and overcoming procrastination. These techniques include: making a commitment to complete a task rather than putting it off, making a to-do list, rewarding yourself, and working on projects alongside family or friends who can keep an eye on you. For people who suffer with procrastination, breaking up larger, more substantial jobs into smaller, more manageable increments can be a very helpful strategy.

Sources: 

Shatz, I. (n.d.). Solving procrastination. Solving Procrastination. https://solvingprocrastination.com/procrastination-statistics/#:~:text=information%20about%20procrastination-,Statistics%20about%20the%20prevalence%20of%20procrastination,95%25%20of%20college%20students%20procrastinate

 Mind Tools Content Team. (n.d.). Home. MindTools. https://www.mindtools.com/a5plzk8/how-to-stop-procrastinating

Susan McGarvie, Ph. D. (2024, July 29). How to Stop Procrastinating With 25 Tools. PositivePsychology.com. https://positivepsychology.com/how-to-stop-procrastinating

Hull Spence Drive Theory-Korey Allen

 Hull-Spence Drive Theory was developed in the 1940s by psychologists Clark Hull and Kenneth Spence. It focuses on understanding how motivation drives behavior. The theory suggests that our actions are motivated by a desire to reduce internal drives, such as hunger or thirst. Two key components of the theory are drive and habit strength. Drive refers to the internal tension or need that pushes us to take action, like feeling hungry or tired. Habit strength is how strongly a particular behavior is learned through past experiences. The more often we repeat a behavior in response to a drive, the stronger the habit becomes. A lot of other psychologists came up with some theories similar to Hull Spence like Yerkes Dodson Law and Cusp Catastrophe Model Theory but they talk about arousal and performance.

Procrasination and Impulsive choice-Korey Allen

 Procrastination happens when we keep putting off tasks and making excuses instead of getting things done. To avoid it, you can use some simple techniques. For example, break big tasks into smaller, manageable steps so they don’t feel overwhelming. To avoid impulsive choices, try to pause and think before making decisions, especially when you’re feeling emotional or rushed. Planning ahead and being mindful can help you stay on track and make better choices.

Book Report-The Willpower-Korey Allen

    In "The Willpower Instinct," Kelly McGonigal explores the science behind willpower and self-control, offering awareness on how to grasp and strengthen these traits in three parts. The book gets into the psychological and physiological aspects of willpower, combining research findings with actionable strategies to help readers understand and improve their self-discipline. McGonigal provides a bigger look at how willpower works, including its limitations and how it can be enhanced through mindfulness, goal setting, and understanding one’s behavior patterns.

    One of my favorite parts of the book is when McGonigal discusses the concept of "temptation bundling," she explains how pairing a hard task with an enjoyable activity can help build willpower and make self-control more manageable. This strategy stays with me because it provides a realistic and relatable approach to overcoming procrastination and staying motivated. By linking a less enjoyable task with something pleasant, McGonigal shows how to hold personal preferences to boost motivation and self-discipline, which gets directly into our class motivation.

Motivation-Korey Allen

 

I liked reading the book"Endurance: Shackleton's Incredible Voyage" by Alfred Lansing. I liked reading it because motivation plays a really big part in the survival and success of Shackleton's expedition. Even when facing needs in the icy wastelands of Antarctica, his determination and leadership inspire his crew to get through the terrible of circumstances. He does this by staying positive himself and making sure the crew feels like they are working together as a team. His ability to keep everyone’s spirits up and focused on their goal helps them keep going, even when things seemed hopeless. Shackleton’s leadership shows how important it is to stay motivated and supportive to get through the challenging times.

The Power of Habit

The Power of Habit by Charles Duhigg describes the science behind habits and how they can change our lives.The book explains the neurological patterns that form habits, which are the cue, the routine, and the reward. The author provides engaging case studies and research to better understand and change habits that can lead to success. 

My favorite part of the book is the story of Alcoa’s new CEO, who focused on improving safety as a keystone habit. By initiating this single change, he triggered a chain reaction that significantly enhanced the company’s overall performance. Eventually, when he retired the company’s annual income was five times larger than before he arrived. This example demonstrates how focusing on one key habit can lead to widespread positive changes. 

This book is particularly useful for those struggling with self-control, as it shows how small/consistent changes can drive behavior and build motivation. By applying the habit loop, people can reinforce positive routines and rewards addressing challenges such as increasing productivity, managing stress, or creating a healthier lifestyle. One can apply Duhigg’s strategies to achieve personal/professional goals. 

Video on How to Use Duhigg’s Habit Loop for Your Personal Development Goals: https://www.youtube.com/watch?v=bmMLPOEvK94

Book Report - The Willpower Instinct

 The book I decided to read was The Willpower Instinct by Kelly McGonigal. This book deeply explores the science behind willpower and how it could be used for personal growth and success. This book covers many topics that humans struggle to have willpower with such as trying to maintain a healthy diet. It gives advice and evidence on why willpower is for the greater good. McGonigal sections the book into three parts. I “will” power, I “won't” power. and I “want” power. Every chapter of the book examines ways to strengthen willpower and a positive mindset. The book also covers topics such as procrastination, social influences, and cravings to overcome. Throughout this book, I learned to understand the motivation of things, situational factors, and self-control. These three new topics provide a new perspective. She talks about how self-control and self-management make us different from other animals and I find that to be my favorite part of the book. She talks about evolutionary history and how people stood out from animals because we can restrain ourselves. Those who obtain control over their instincts can have more control over their own lives. This book is relatable because it speaks about self-control and willpower aspects that I need to acknowledge and use in my everyday life. Sometimes I can find myself impulsive when taking certain actions in my life. This book provides us with information on self-control and willpower which could help benefit our futures. I believe that this book could benefit many people who want to achieve a new chapter in their lives. The book motivates readers to have a stronger mindset to achieve their goals and positive outcomes. Below I attached a video of the author describing willpower.

https://www.youtube.com/watch?v=0Ol5LF50wPc

Food Neophobia

 Food neophobia is the fear or lack of trying new food. The idea of this can ultimately damage someone's diet. Sometime in the evolutionary past, we believed that it protects a person from eating substances that could cause illness or death. Nowadays, having food neophobia can lead to a very small diet and lack of nutrition. Food neophobia happens in early childhood but can extend to adulthood. Some scientists believe genetics can play a role in food neophobia as well.

Procrastination

 Procrastination is often called the thief of time. Procrastination is putting off tasks until the last minute or the deadline. More than 75% of people have procrastination tendencies. According to the article listed below the main reason people procrastinate is because we often have to feel inspired or motivated to work on a task at a particular moment. Other factors that can play a role in procrastination are academics, depression, OCD, and ADHD. Procrastination causes higher levels of stress and burdens of social relationships. Some ways to limit or get rid of procrastination are to make a to-do list, eliminate distractions, and take baby steps.

Article- https://www.verywellmind.com/the-psychology-of-procrastination-2795944

Caffeine- the worst psychoactive drug

 Psychoactive drugs are chemical substances that can change someone's mood and behavior.  Some of these drugs are cannabis, cocaine,  and opiates. The legal types of psychoactive are caffeine, alcohol, and nicotine. Caffeine is actually the most psychoactive stimulant in the world. Caffeine is a drug that stimulates your nervous system and your brain. Caffeine is found in everyday drinks like tea, coffee, energy drinks, and more. Many people drink tons of caffeine and don’t know the effects. Some of these could be dehydration, rapid heartbeat,  anxiety, and other symptoms. Research suggests that 400mg a day or less of caffeine should be taken.

Article-https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine#what-does-caffeine-do-to-your-body