Ready to begin or deepen your meditation practice? Join Dan Harris and world-class meditation teachers on the 10% with Dan Harris app here: https://app.danharris.com/membership Something like 40-45% of what you do all day is not conscious choice — it's just habit. Which is a huge opportunity if you can figure out how to work with it. Today's guest literally wrote the book on habit formation, and this conversation contains a live coaching session where he diagnoses Dan's own bad habit on air, plus a genuinely interesting discussion about what GLP-1s might be teaching us about how change actually works. Charles Duhigg is a longtime journalist and author of two massive bestsellers, The Power of Habit and Supercommunicators. He's also, as he discloses on air, an advisor to Noom — a company doing research on habit change alongside GLP-1 use, which comes up in the GLP-1 portion of the conversation. In this episode: – The 45% number — how much of your day is actually running on autopilot – The amnesia patient who couldn't remember the toy but could find the bathroom – The habit loop: cue, routine, reward – Live coaching — Charles diagnoses Dan's stay-up-late habit in real time – The five categories of cues (all habits fall into one of them) – The golden rule of habit change: keep the cue, keep the reward, change the behavior – Why "iron will" is the wrong strategy — treats are more like it – Keystone habits — the small changes that unlock everything else – The "irrationally anxiety-producing" test for finding your keystone habit – Dan's example: why the idea of a month-long meditation retreat freaks him out – GLP-1s — Charles's 45-pound weight loss and the "food noise" he didn't know he had – The "habit window" GLP-1s open — and why the habit change matters more than the drug – Dan's skeptical questions: is this actually established science? What about the Noom relationship? – Where GLP-1s land in the intuitive eating debate (Dan raises Evelyn Tribole; Charles responds) – GLP-1s vs. SSRIs — the mechanism is completely different – Supercommunicator habits — including "kitchen sinking," the single strongest predictor of divorce – A conversation habit you can start using today – Something good — Dungeon Crawler Carl (Charles) and the Wolf of Wall Street docuseries (Dan) – The Buddhist frame for the Wolf of Wall Street: the three poisons of greed, hatred, and delusion Subscribe to watch more 10% Happier videos: https://www.youtube.com/tenpercenthappier Follow Dan Harris on Social Media: https://www.instagram.com/danharris/ https://www.tiktok.com/@danbharris https://www.facebook.com/DanHarrisABC https://twitter.com/danbharris https://www.linkedin.com/in/dan-harris-91ba5716b/ 0:00:00 The basics of habit formation 0:02:00 The 45% number — how much of your day is on autopilot 0:03:00 The amnesia patient who could find the bathroom 0:05:00 The habit loop: cue, routine, reward 0:06:00 Live coaching: Dan's bedtime habit gets diagnosed 0:12:00 The golden rule of habit change 0:22:00 Keystone habits — the small changes that unlock everything else 0:24:00 The "irrationally anxiety-producing" test 0:31:00 GLP-1s — and the "food noise" Charles didn't know he had 0:33:00 The "habit window" — and why it matters more than the drug 0:37:00 The skeptical questions — is this real science? What about Noom? 0:46:00 Where GLP-1s land in the intuitive eating debate 0:56:00 Supercommunicator habits — including "kitchen sinking" 1:00:00 A conversation habit you can start today 1:02:00 Something good — Dungeon Crawler Carl and the Wolf of Wall Street doc #10PercentHappier #CharlesDuhigg #HabitFormation This episode is brought to you by OSEA. OSEA Skincare is award-winning, clinically tested, clean, and consistent — delivering results you can see and feel for 30 years. Powered by Undaria seaweed hand-harvested from the sea and soaked in barrels of botanical oils. Go to https://www.oseamalibu.com and get 10% off your first order with the code HAPPIER. This episode is brought to you by Fitnexa. The Fitnexa Somnipods 3 are earbuds designed for side sleepers — they block distracting noise and let you pipe soothing sleep sounds, calming audio, or guided meditations through the Fitnexa app. You can learn more about Fitnexa SomniPods 3 at https://go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order.