Two books with different styles and perspectives detail the science behind how habits work and demonstrates how to create positive changes that last. Small Move, Big Change by Caroline Arnold is the more how-to of the pair. She chats with the reader and shares specific examples of common microresolutions (her term for small habits) that can be put to use immediately. In The Power of Habit: Why we do what we do in life and business by Charles Duhigg, the reader learns how to take action, but his book is more analytical vs. self-help. Both do a thorough job of deconstructing habits and together they crack the habit code and help the reader take charge.
Habits are usually framed as good or bad and out of our control. Arnold offers a different viewpoint: Choose small, strategic changes and create a lasting habit with intention and ease. Reflection and self-evaluation are key. You learn how to observe and control the “habit loop” which is the science behind how habits operate: first comes the cue, then the habit or routine kicks in, then you get your reward. Compare these two examples of the loop in action:
- You’re watching TV and a commercial for beer comes on. You have some in the fridge and it suddenly sounds good, so you go and grab one. The first sip is your reward. But did you really intend on having a beer?
- You wake up in the morning and your running shoes and shorts are in front of the bed where you left them so you’d see them first thing. You slide them on and head out for a quick run. When you get home you feel energized and satisfied that you accomplished something already.
This type of small shift or microresolution (prepping your running shoes and clothes the night before) can translate into significant changes and results. They are often created in moments of frustration when you get fed up and finally resolve to do something. Let’s say you’re driving to work on Monday morning and you realize your car is on empty and you have to stop – and this has happened more often than you care to admit. You might resolve then and there to always fill up on Saturdays when you are out running errands anyway. A small thing to decide, and easily doable. Arnold’s book is filled with stories and tips for microresolutions for all aspects of life. She’s easy to read with a casual voice, but she’s also no-nonsense and expects the reader to take responsibility.
It was both fascinating and creepy to learn about the data science that companies use to explore consumer habits. This is one of the many topics related to habits explored in depth in Duhigg’s book. Marketing scientists who are employed by companies like Target spend considerable time and money examining consumers, and their goal is to then develop habits for us. They know what we want because they often create our wants. Who is in charge here?
This relates to one of the biggest takeaways from Arnold: to be in control of your own life and habits, you must take time to reflect and examine yourself and your life. Take it as seriously as the corporate marketers do. Keep asking “why” to get to the root of problems and to discover the small resolution that will change everything. Let’s say you want to make mornings with your school-age kids smoother. Why? Between eating breakfast and prepping lunches and gathering bags & stuff, and getting dressed, etc., you’re not starting the day in the best frame of mind. Why? Well, it’s clearly too much stuff to do in the morning. Why not prep lunches and plan your wardrobe the night before? Your small shift might be to resolve to take 30 minutes after dinner each night to prep for the next day.
In addition to looking at personal habits, in later chapters Duhigg digs deep into organizational and societal habits. One anecdote he uses to illustrate the power of societal habits is the story of Rosa Parks. We all know what happened on the bus but he goes into her back story. He explains that prior to the incident, Rosa was a wellknown, well-liked and active member of her community. She had social ties – real physical ties – to people, families and neighborhoods. When she was arrested the news spread quickly, and that was the cue for the community to take action. They gathered, came together, defended and helped to bring about change.
Both books are equally engaging and recommended, but Small Moves is more practical and relatable. If you are even slightly motivated to make some changes you will find plenty of inspiration to get started.
SHARON BROWN is a Prospect Strategy Analyst with the University of Florida Office of Advancement. A graduate of UF’s College of Liberal Arts & Sciences, she is happy to have found a career that marries reading, writing and being curious. She and her husband, also a CLAS alum, live in Gainesville.