Get Back on Track: 3 Small Habits That Change Your Body, Energy, and Life

Mel Robbins interviews Charles Duhigg, a Pulitzer Prize-winning journalist and expert on habits, about the science of behavior change and keystone habits. Duhigg explains that habits consist of a cue, routine, and reward, and that changing habits can create a cascade effect in one's life. They discuss three keystone habits: exercise, morning routines (incorporating anticipation, relaxation, and connection), and tracking behaviors to increase intentionality. Duhigg emphasizes the importance of understanding the cues and rewards driving habits, making decisions in a "cold mind" state, and savoring the rewards to reinforce positive behaviors. He also touches on mental habits and how to change negative thought patterns. The conversation aims to empower listeners to take control of their lives by understanding and changing their habits.

Outlines

Sign in to continue reading, translating and more.

Continue

The Mel Robbins Podcast

Introduction to Habit Change and the Power of Keystone Habits

The Simplicity of Habit Change and the Concept of Keystone Habits

Understanding the Habit Loop and the Power of Exercise as a Keystone Habit

The Science Behind Exercise and the Habit Loop: Cues, Routines, and Rewards

The Brain's Role in Habit Formation and the Importance of Rewards

The Second Keystone Habit: Building a Powerful Morning Routine (ARC)

The Ripple Effect of a Morning Routine and Improved Decision-Making

Practical Elements of a Morning Routine and Avoiding Common Mistakes

Savoring Rewards and the Importance of Recognizing Accomplishments

Overcoming Challenges in Locking in New Behaviors and the Hot vs. Cold Mind

The Third Keystone Habit: Tracking and Its Impact on Intentionality

Practical Application of Tracking and Changing Unwanted Habits

Reprogramming Habits and Teaching Habit Formation to Children

Final Thoughts and Encouragement

Get Back on Track: 3 Small Habits That Change Your Body, Energy, and Life

The Mel Robbins Podcast

00:00Introduction to Habit Change and the Power of Keystone Habits

Introduction to Habit Change and the Power of Keystone Habits

05:22The Simplicity of Habit Change and the Concept of Keystone Habits

The Simplicity of Habit Change and the Concept of Keystone Habits

09:41Understanding the Habit Loop and the Power of Exercise as a Keystone Habit

Understanding the Habit Loop and the Power of Exercise as a Keystone Habit

17:53The Science Behind Exercise and the Habit Loop: Cues, Routines, and Rewards

The Science Behind Exercise and the Habit Loop: Cues, Routines, and Rewards

23:01The Brain's Role in Habit Formation and the Importance of Rewards

The Brain's Role in Habit Formation and the Importance of Rewards

27:11The Second Keystone Habit: Building a Powerful Morning Routine (ARC)

The Second Keystone Habit: Building a Powerful Morning Routine (ARC)

35:37The Ripple Effect of a Morning Routine and Improved Decision-Making

The Ripple Effect of a Morning Routine and Improved Decision-Making

38:44Practical Elements of a Morning Routine and Avoiding Common Mistakes

Practical Elements of a Morning Routine and Avoiding Common Mistakes

43:13Savoring Rewards and the Importance of Recognizing Accomplishments

Savoring Rewards and the Importance of Recognizing Accomplishments

47:03Overcoming Challenges in Locking in New Behaviors and the Hot vs. Cold Mind

Overcoming Challenges in Locking in New Behaviors and the Hot vs. Cold Mind

51:13The Third Keystone Habit: Tracking and Its Impact on Intentionality

The Third Keystone Habit: Tracking and Its Impact on Intentionality

57:25Practical Application of Tracking and Changing Unwanted Habits

Practical Application of Tracking and Changing Unwanted Habits

1:07:34Reprogramming Habits and Teaching Habit Formation to Children

Reprogramming Habits and Teaching Habit Formation to Children

1:12:21Final Thoughts and Encouragement

Final Thoughts and Encouragement