Updated 03/30/24
As Charles Duhigg tells us in “The Power of Habit,” both good and bad habits are built on cravings, triggered by a cue and resulting in a reward. This is what he calls “the habit loop.” In order to get rid of a bad habit, you must first understand what both your “cue” and “reward” are and then work to change the habit, or the “routine” that happens in between the two. You can do this with any habit you’re wanting to change, with a little awareness, intention, and repetition.
Let’s walk through a common example to see how it works. And if you’re intrigued by this process, hop over here to learn how I help people just like you build new healthy habits as a health coach!
Consider for a moment that you have a daily soda habit you want to break. You know soda is unhealthy for you and want to stop drinking it on a regular basis but just can’t seem to muster up the willpower to make it happen. With a little shift in perspective and some experimentation, you can change this habit and turn it into something healthy instead!
First, you must get clear on what actually causes you to reach for the soda (the cue) and what the ultimate reward of this indulgence is for you (the reward). One or both things might be different than what you initially think they are, so do some digging to explore the possibilities. With a little experimentation, you can confirm what they are before you move on with next steps.
Start by jotting down a list of what you think possible cues and rewards are for you specifically in the case of your soda habit (or whatever personal habit you’re trying to break). Your cues might include things like time of day, boredom, thirst, hunger, sleepiness, or loneliness. And your rewards might include things like a welcome distraction, temporary satiation, energy boost, or social interaction. Over the next week, make notes both before and after you drink a soda (or execute your habit), including time of day, what you were doing, how you were feeling, who you were with, where you were, etc. By the end of the week, you should have enough data to confirm what your cue and reward are with regard to your soda habit.
Next, it’s time to choose what you’ll do in place of your routine of drinking the soda. Maybe you’ll take a quick walk, visit with a friend, eat a piece of fruit, write in your journal, do some stretches, or drink a large glass of water. Be sure to choose something you can do every single time you want to drink a soda because the repetition is an important part of establishing your new habit. It will simply become the automatic response every time your cue pops up.
Now that you understand what your cue and reward are and have a plan for a new routine or habit, you can put it all into action. As soon as your cue strikes, execute your new routine or habit, while envisioning your reward. Focusing intentionally on your reward is a crucial step that will help you follow through on your new habit and activate your craving for that reward. After all, it’s the craving that has you caught up in the habit loop to begin with!
And there you have it. With a little time and consistency, you’ll have a new habit loop for something that fuels you rather than depletes you. You will have successfully kicked your soda habit by pushing it out with something healthier that still satisfies your craving for the reward you enjoy.
You can also leverage the power of the habit loop to start a totally new habit, such as getting to the gym every morning or practicing a mindful mediation every evening. In this instance, you already know what the routine piece of the equation is – the habit you’re wanting to start. And you may already know the reward piece too. Perhaps you enjoy the endorphin boost or sense of accomplishment you get from a workout. Or maybe you appreciate the relaxation or better sleep that results from a nighttime meditation.
You have two-thirds of the equation figured out – now you just need to establish an effective cue to help seal the habit in place. Perhaps seeing your exercise clothes waiting for you as soon as you wake up in the morning or hearing your favorite energizing song first thing can be your cue to get to the gym. Maybe your nighttime mediation cue can be brushing your teeth before bed or seeing your meditation book or journal on your nightstand. Choose your cue and start envisioning your reward each time it pops up while activating your new routine. In no time, you’ll have your new healthy habit loop sealed in place!
As humans, we’re creatures of habit. Many of our daily habits keep us alive and help us thrive, and others can chip away at our well-being over time. Thankfully, we each possess the power to leverage habits to accomplish our healthy goals and live our happiest, healthiest lives. Learn how a health coach can help you get started!
What’s one habit you’re going to work on changing or creating with the power of the habit loop?
No spam here! Just occasional healthy tips to educate, motivate, and inspire you!
