The habit loop
A habit is a formula our brain automatically follows:
A CUE triggers a ROUTINE to get a REWARD.
The ROUTINE is usually the most obvious aspect of the loop: it’s the habit you want to change.
To change a habit, you must identify the specific CUES that prompt your ROUTINES. Cues tend to fall into the categories below. Every time you repeat your routine, note the cues. This can help you recognize your cues more clearly and identify any patterns.
Categories of cues:
- location
- time
- emotional state
- other people
- action preceding urge
Habits develop when ROUTINES yield REWARDS. To change a habit, you must identify the specific rewards you get from a routine. Rewards tends to fall into the categories below. Experiment with new routines to find ones that give you the same reward.
Categories of rewards:
- physical
- sensory
- emotional
- social
When you know your habit loop, you plan for the CUE with a better ROUTINE for the same REWARD.
