The Secret to Self-Control
This chapter argues that self-control isn't about willpower, but about structuring your environment to minimize exposure to bad habit cues. It uses the example of Vietnam War veterans overcoming heroin addiction upon returning to the US to show that a change in environment can break habits. The chapter also details how habits are formed in the brain, how cue-induced wanting works, and provides practical strategies for making bad habit cues invisible and good habit cues obvious.
Key Stories & Examples
Vietnam War Heroin Use
A high percentage of US soldiers in Vietnam used heroin, but most quit almost immediately upon returning home.
Addiction is heavily influenced by environmental cues. Removing those cues can lead to the cessation of the addictive behavior, highlighting the importance of context in habit formation.
Patty Olwell's Horseback Riding
A therapist who quit smoking for years experienced a sudden craving when riding a horse again, a cue strongly associated with her past smoking habit.
Habits are encoded in the brain and can be triggered by environmental cues even after long periods of dormancy. This emphasizes that habits are never truly forgotten, and avoiding cues is crucial.