Book summary of “Better Than Before: What I Learned About Making and Breaking Habits” By Gretchen Rubin
Better Than Before is a book by Gretchen Rubin that explores the science of habits and how to change them. Rubin, a writer and podcaster, has been studying habits for years and has found that there are certain principles that can help people to break bad habits and create new ones.
The book is divided into two parts. The first part explores the science of habits and how they are formed. Rubin explains that habits are created through a process called the habit loop, which consists of three steps: cue, routine, and reward. The cue is the trigger that starts the habit, the routine is the behavior that is repeated, and the reward is the feeling that the person gets from completing the habit.
The second part of the book provides practical advice on how to change habits. Rubin offers a number of strategies for breaking bad habits and creating new ones, including:
- Identifying your habits and the triggers that start them
- Making small changes to your habits
- Using rewards to encourage new habits
- Creating a support system for yourself
Better Than Before is a comprehensive and practical guide to changing habits. Rubin’s research-based approach is backed up by her own personal experiences, and she provides a wealth of helpful tips and strategies. If you’re looking to break bad habits or create new ones, this book is a valuable resource.
II. The Habit Loop
The Habit Loop is a three-step process that explains how habits are formed. The three steps are:
- Cue
- Routine
- Reward
When a cue is triggered, it leads to a routine, which then results in a reward. This process is repeated over time, and the habit becomes stronger.
For example, if you wake up in the morning and see your alarm clock, that’s the cue. You then get out of bed and brush your teeth, which is the routine. Finally, you feel refreshed and energized, which is the reward.
The Habit Loop is a powerful tool that can be used to create or break habits. By understanding how habits work, you can take steps to change your own habits for the better.
II. The Habit Loop
The Habit Loop is a three-step process that explains how habits are formed and how they can be changed. The three steps are:
- Cue
- Routine
- Reward
The cue is the trigger that starts the habit. The routine is the behavior that is performed. The reward is the feeling that is experienced after the behavior is performed.
When a habit is formed, the cue and the routine become linked together. The cue triggers the routine, and the routine leads to the reward. This process is repeated over and over again, until the habit becomes automatic.
Habits can be both good and bad. Good habits can help us to achieve our goals, while bad habits can hold us back. The key is to understand how habits work and to use that knowledge to change our habits for the better.
How to Break a Habit
To break a habit, you need to understand the habit loop. The habit loop is a three-step process that begins with a cue, which triggers a routine, which then leads to a reward.
To break a habit, you need to break the habit loop. You can do this by:
- Identifying the cue that triggers your habit.
- Changing the routine that follows the cue.
- Reducing the reward that you get from the habit.
It takes time and effort to break a habit, but it is possible. By following these steps, you can break your bad habits and start forming new, healthier ones.
How to Break a Habit
To break a habit, you need to understand the habit loop. The habit loop is a three-step process that starts with a cue, which triggers a craving, which leads to a reward. Once you understand the habit loop, you can start to break it by changing one of the three steps.
Here are some tips for breaking a habit:
- Identify the cue that triggers your habit.
- Avoid the cue as much as possible.
- Change the craving.
- Find a new reward for yourself.
Breaking a habit takes time and effort, but it is possible. If you are struggling to break a habit, don’t give up. Just keep trying and eventually you will succeed.
VI. Common Mistakes to Avoid
When trying to change a habit, there are a few common mistakes that people make. Avoiding these mistakes can help you increase your chances of success.
- Trying to change too many habits at once.
- Not having a plan.
- Giving up too easily.
- Not being patient.
- Not making changes to your environment.
If you are struggling to change a habit, it is important to identify the mistakes that you are making and to make adjustments accordingly. By avoiding these common mistakes, you can increase your chances of success.
VII. How to Stick with It
Once you’ve started a new habit, it’s important to stick with it. Here are a few tips for staying on track:
- Make a plan. What are you going to do to make sure you stick with your habit? Write down your goals and make a schedule for yourself.
- Set realistic expectations. Don’t expect to change your habits overnight. It takes time and effort to create lasting change.
- Be patient. There will be setbacks along the way. Don’t get discouraged if you slip up. Just pick yourself up and keep going.
- Reward yourself. When you achieve your goals, reward yourself for your hard work. This will help you stay motivated and on track.
- Find support. Tell your friends and family about your goals. They can help you stay accountable and motivated.
By following these tips, you can increase your chances of sticking with your new habits and creating lasting change.
How to Make Change Last
Once you’ve made a change in your life, it’s important to make sure that it lasts. Here are a few tips for making change last:
* **Make it a habit.** The best way to make sure that a change lasts is to make it a habit. This means doing the same thing at the same time every day, or every week. For example, if you want to start exercising, make it a habit to go for a walk every morning before work.
* **Set small goals.** When you’re trying to make a big change, it can be helpful to set small goals for yourself. This will make the change seem more manageable and less daunting. For example, if you want to lose weight, set a goal to lose 5 pounds in the next month.
* **Don’t give up.** There will be times when you want to give up on your change. This is normal. Just remember why you started and keep going. If you need to, take a break and then start again.
* **Celebrate your successes.** When you reach a goal, take some time to celebrate your success. This will help you stay motivated and on track.
Making change is hard, but it’s possible. By following these tips, you can make sure that your changes last.
In conclusion, “Better Than Before” is a comprehensive and insightful book about habits. Rubin provides a wealth of information on how habits work, how to break bad habits, and how to create new habits. The book is well-written and engaging, and it is full of practical advice that can help you to improve your life.
If you are interested in learning more about habits, or if you are struggling to break a bad habit or create a new one, I highly recommend reading “Better Than Before.”