Habits 101: The Habit Loop Explained

Habits save your brain effort. Once a behaviour becomes automatic, you can do it without thinking. That is great for brushing your teeth and less great for scrolling your phone at midnight.

The loop

• Cue: the trigger that starts the behaviour, such as a time, place, feeling or person.
• Routine: the behaviour itself.
• Reward: the benefit that makes your brain want to repeat it.

Changing a habit

You rarely delete a habit. Instead, keep the same cue and reward and swap in a better routine. If you snack in the afternoon because you are bored, a short walk or a chat with a colleague may give the same relief.

Try it

Pick one habit you want to change. For three days, write down what happens just before it and how you feel just after. The pattern will show you where to start.