The Habit Loop, as explained by me

The habit loop is very simple. It looks like this:

Cue --> Routine --> Reward 

It forms the building blocks for all the little, automatic things you do each day: brushing your teeth, making a cup of coffee, biting your nails. Let's say you've developed a bit of a snacking habit, something generic like this:

 Cue: --> Routine: --> Reward: Restless/tired Walk to pantry, grab snack Satisfaction 

Maybe the first few times, it was no big deal. Opening a pack of crackers gave you a little afternoon boost in the workplace. But over time, your brain pathways that execute this task got stronger and stronger, and slowly a habit began to form. It's why you can leave the house, lock the door, and 10 minutes later forget whether you really locked it or not. It's what kicks you into autopilot while squeezing toothpaste or putting on a clean shirt.

Now, let's see if we can tinker with the loop.

 Cue: --> Routine: --> Reward: Restless/tired Walk around the block Satisfaction 

Neither the cue, nor the end result have changed. But now we've swapped out an old, harmful routine for a much more fulfilling alternative. Continue these walks a few more times, and now your brain's learned to associate satisfaction with a quick stroll. Plus, you're in better shape now and can save that pack of crisps for when you're actually hungry.

You can also play with the cues, by either discarding an unhealthy one:

 Cue: --> Routine: --> Reward: Cookies in pantry Enjoy cookie Satisfaction Cue: --> Routine: --> Reward: No cookies in pantry ??? ??? 

Or rerouting the same routine to a productive cue:

 Cue: --> Routine: --> Reward: Cookies in pantry Enjoy cookie Satisfaction Cue: --> Routine: --> Reward: Wrote chapter of novel Enjoy cookie Satisfaction 

Of course, remember that while cleaning out the treats in your home works for a while, bettering your routines (the first switch I showed you) is how you actually build a sustainable lifestyle. Your health right now determines the quality and length of your entire life, so do not treat a better diet or activity like it has an end point. Sound exhausting? It shouldn't be, so take it little by little. You deserve to be happy, and understanding the loop is a great tool for you to start with.

Charles Duhigg explains this further in his book, The Power of Habit. I especially related to the chapter on keystone habits, and immediately thought of my up and down relationship with food over the years. Check out the first chapters if you liked what I wrote here, he frames habit-making in a very scientific, trial & error way instead of that toxic diet mentality we all get stuck in. Thanks for the read, I hope this helped you out.

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