Understanding the Habit Loop: How to Build Lasting Habits
Creating goals is easy. You know what you want to change, but accomplishing a goal, at least the truly meaningful ones, can be difficult. Goal achievement is hard.
Goals are big plans, but we tend to overlook that we don’t have the foundational habits we need to achieve those big plans. Before we can achieve our dreams, we have to change our habits. As someone who worked fulltime while getting two graduate degrees, I can tell you that establishing productive habits is the key to avoid burnout.
Below you can get our FREE Printable “Understanding the Habit Loop” and follow along with the blog post to breakdown your habits and attack those goals you want to accomplish!
The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg is a best selling book discussing the psychology of habits. In this book he discusses the concept of The Habit Loop, a powerful psychological framework that sheds light on the process of habit formation. By understanding its mechanics, we can better comprehend why we engage in certain behaviors repeatedly and how to effectively create lasting habits.
In this article, we will
Delve into the four stages of the Habit Loop
Explore examples
Discuss habit loop rewards
Examine different types of habit loops
What is a Habit Loop?
A Habit Loop is a neurological pattern that governs our repetitive behaviors. It consists of three key components: cue, routine, and reward. Let's break down each stage:
Cue:
The cue acts as a trigger that prompts our brain to initiate a habit. It can be a specific time of day, a particular location, an emotional state, or even the presence of certain individuals.
For example, imagine someone who wants to develop a habit of reading before bed. In this case, the cue might be seeing their bedside lamp or setting a reminder on their phone.
Routine:
The routine is the behavior or action we perform in response to the cue. It is the actual habit we engage in.
Continuing with our previous example, the routine would be the act of picking up a book and reading a few pages before falling asleep.
Reward:
The reward is the positive reinforcement or satisfaction we receive from completing the habit. It reinforces the habit loop and motivates us to repeat the behavior in the future.
In the reading habit example, the reward could be a sense of relaxation, escapism, or the joy of gaining knowledge.
The Four Stages of the Habit Loop:
The Habit Loop consists of four interconnected stages, each playing a vital role in the habit formation process:
Cue:
The cue, as mentioned earlier, triggers the start of the habit loop. It acts as a signal for our brain to initiate the behavior.
For instance, a cue can be the sound of an alarm clock in the morning, signaling the start of a morning exercise routine.
Craving:
The craving stage is where our brain starts to anticipate the reward associated with the habit.
Using the morning exercise routine as an example, the craving could be the desire for an energy boost, improved mood, or a sense of accomplishment.
Routine:
The routine is the actual behavior we engage in, which can be physical, mental, or emotional.
Continuing with our exercise routine example, the routine would involve performing a series of exercises or going for a morning jog.
Reward:
The reward is the positive reinforcement we receive upon completing the routine. It satisfies the craving and solidifies the habit loop.
In the case of the exercise routine, the reward may be an endorphin rush, a sense of accomplishment, or improved physical fitness.
Example of a Habit Loop Reward:
Rewards play a crucial role in the Habit Loop as they reinforce the behavior and motivate us to repeat it. Let's consider an example to illustrate this:
Imagine someone who wants to develop a habit of practicing mindfulness meditation. The routine involves sitting quietly, focusing on their breath, and observing their thoughts. The reward for this habit could be a sense of inner calm, reduced stress levels, or improved mental clarity. These rewards serve as positive reinforcements, making the habit more likely to continue.
Different Types of Habit Loops:
Habit loops can manifest in various areas of our lives. Here are some different types of habit loops:
Personal Habits:
Personal habits revolve around self-care, productivity, and self-improvement. Examples include morning routines, exercise habits, journaling, and practicing gratitude.
Social Habits:
Social habits are influenced by our interactions and relationships with others. They can include habits like active listening, showing empathy, networking, or keeping in touch with friends and family.
Professional Habits:
Professional habits are related to our work and career. They encompass habits such as setting goals, time management, prioritization, continuous learning, and effective communication.
Health Habits:
Health habits focus on our physical and mental well-being. They include habits like regular exercise, healthy eating, practicing mindfulness, getting enough sleep, and managing stress.
By recognizing the different types of habit loops, we can identify areas in our lives where we want to create positive change and consciously work towards developing beneficial habits.
the Growth Scout Recap:
Understanding the Habit Loop provides valuable insights into the process of habit formation. By recognizing the cue, routine, and reward, we can intentionally shape our behaviors and establish lasting habits. Whether it's adopting personal, social, professional, or health habits, leveraging the Habit Loop empowers us to make positive changes in our lives. So, embrace the Habit Loop, unlock its potential, and embark on a journey of transformation and growth.
