#1 Habit Expert: Why Your To Do List Is Making You Less Productive
Executive Summary
My First Million episode 815, in which Sam Parr talks with author Charles Duhigg about how to change your life through habits. Charles explains the habit loop and the idea of replacing part of a routine, argues for dealing with small tasks such as email right away to free up mental space, and discusses what he calls super communicators, including connection, trust and why he thinks authenticity is really the act of being willing to be vulnerable. He also describes his reporting method of mass outreach, saying only a few percent respond and that great work requires being willing to waste time. Sponsor named in the description: HubSpot. PARTIAL COVERAGE: this note draws on the opening, the inbox, communication, authenticity and cold outreach sections and the closing, and may miss parts of the roughly 58 minute video. Personal stories, including the host's past drinking, and all claims about brains and behavior are the speakers' own. Nothing here is medical, mental-health, legal or financial advice.
Key Takeaways
The habit loop
Charles says a habit does not disappear and you change part of the routine and replace it.
Systems over goals
The show notes list the idea that you fall to the level of your systems.
Reply right away
He says a habit of replying to small tasks right away frees the brain to think about opportunities.
Super communicators
He says connecting with people is how humans build communities and products, and that trust is at the core of pro-sociality.
Neural entrainment
He says feeling listened to creates a subconscious connection known in neuroscience as neural entrainment.
Authenticity
He says the connection comes from the act of saying you are willing to be vulnerable, not from authenticity itself.
Cold outreach
He describes emailing about 900 people for a book, with a three to four percent response rate, and says important work means spending weeks with nothing visibly productive.
The Conversation Breakdown
The habit loop
⏱ Untimed topicCharles says a habit does not disappear and you change part of the routine and replace it.
Systems over goals
⏱ Untimed topicThe show notes list the idea that you fall to the level of your systems.
Reply right away
⏱ Untimed topicHe says a habit of replying to small tasks right away frees the brain to think about opportunities.
Super communicators
⏱ Untimed topicHe says connecting with people is how humans build communities and products, and that trust is at the core of pro-sociality.
Neural entrainment
⏱ Untimed topicHe says feeling listened to creates a subconscious connection known in neuroscience as neural entrainment.
Authenticity
⏱ Untimed topicHe says the connection comes from the act of saying you are willing to be vulnerable, not from authenticity itself.
Cold outreach
⏱ Untimed topicHe describes emailing about 900 people for a book, with a three to four percent response rate, and says important work means spending weeks with nothing visibly productive.
Core Frameworks & Ideas
The habit loop - Charles's framework
Keep the cue and reward and change the routine.
Respond right away - Charles's inbox habit
Deal with small tasks immediately when you can to clear mental space.
Willing to be vulnerable - Charles's view of authenticity
Connection starts when you choose to share part of who you are.
Actionable Next Steps
- ✓Pick one small routine and change only the routine, keeping the cue and reward.
- ✓Reply to one quick message right away instead of leaving it sitting.
- ✓In your next conversation, show that you are listening and share something real about yourself.
- ✓Treat the brain science and personal stories as the speakers' views, not advice.
Notable Quotes
“that is the process of finding something amazing”
“It's not the authenticity itself.”
“trust is at the core of pro-sociality”
The One Thing to Remember
Charles Duhigg argues that small habit changes, quick action on small tasks and a willingness to connect and waste time on the way to good work are what make people productive.