Dry January | Week 1: Breaking The Habit Loop

The Open Exchange with Paul Martinez

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In this episode I share my reflections on completing the first week of Dry January. After years of associating my Monday bowling nights with beer, I decided to break the cycle and confront the deeply rooted habits that had become second nature.

I dive into insights from Charles Duhigg’s The Power of Habit to explain the habit loop — cue, routine, and reward — and how I’m working to change my routine without sacrificing the reward of relaxation and enjoyment.
This candid conversation explores the challenges of breaking habits, managing discomfort, and the importance of small wins in building lasting discipline.

Chapters:

1. [00:00 - 00:03] Introduction
   • Kicking off the episode with reflections on my first week of Dry January.
2. [00:03 - 00:25] The Challenge of Monday Bowling Nights
   • Sharing the story of my Monday bowling nights in Groton and the habit of having a beer.
3. [00:25 - 00:50] Realizing the Power of Habit
   • Discovering that the challenge isn't just about not drinking — it’s about understanding and breaking habits.
4. [00:50 - 01:12] The Long-Standing Routine
   • Reflecting on how the routine of beer during bowling nights became ingrained over the years.
5. [01:12 - 01:36] The Anxiety of Changing a Habit
   • Describing the anxiety I felt knowing I’d be breaking the usual routine at the bowling alley.
6. [01:36 - 02:17] Replacing Beer with Seltzer Water
   • How I managed to replace beer with seltzer water and the irritation that followed.
7. [02:17 - 03:06] The Habit Loop Explained
   • Exploring the habit loop (cue, routine, reward) and how it applied to my bowling night behavior.
8. [03:06 - 03:42] The Brain’s Cravings for Reward
   • Discussing how cravings drive habits and why I felt off without a beer in hand.
9. [03:42 - 04:30] The Frustration of Disrupting a Routine
   • Explaining why I felt irritated and how the habit loop wasn’t functioning as usual.
10. [04:30 - 05:14] Applying the Golden Rule of Habit Change
    • Highlighting Duhigg’s Golden Rule: keep the same cue and reward but change the routine.
11. [05:14 - 05:59] Seltzer Water Isn’t the Same
    • Reflecting on why replacing beer with seltzer water didn’t feel as satisfying.
12. [05:59 - 06:38] The Importance of Small Wins
    • Celebrating the progress made by sticking to the goal and feeling more productive.
13. [06:38 - 07:21] Embracing Discomfort for Growth
    • Acknowledging that discomfort is part of the process and that habits take time to change.
14. [07:21 - 08:06] Encouragement and Final Thoughts
    • Offering words of encouragement to others participating in Dry January or breaking habits.

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