Today on Spercially Hungry, we welcome Charles Duhigg.

He is a Pulitzer Prize winning author.

He has authored the book, The Power of Habit, which spent over three years on the New York

Times bestseller lists.

He's also written Smarter, Faster, Better, which was also on the New York Times bestseller list.

And his latest book, Super Communicators, How to Unlock the Secret Language of Connection, is available.

And today we are going to talk about so many fascinating things. He gives us many

tips, tools on how the brain works, how to form a habit, how to break a habit. So join us today

and let's welcome Charles. So first, I think we want to talk about your first book.

And when we talk about habits, I think a lot of people think that they're either disciplined or they're not.

Some have a strong willpower or they don't.

And that breaking bad habits is especially hard.

And people kind of get stuck on how to create new healthy habits. So first, can you tell us

about the science of habits? Sure. Yeah. So we've actually, for the last decade or so, we've been

living through this golden age of understanding the science of habit formation. And one of the big

insights is that we tend to think of a habit as being just this one thing,

right? The behavior. But actually, every habit has three parts. There's a cue, which is like a trigger

for an automatic behavior. And then the routine, which is the behavior itself, what we tend to focus on.

And then finally, a reward. Every habit in your life delivers a reward to you, whether you're

aware of it or not. And about 40 to 45% of what you do every day is a habit. And what we've figured

out is that when we talk about creating a habit or breaking a habit, we really tend to focus on that

behavior, right, on the routine. But the cue and the reward give us the strongest leverage points

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