Habit formation is a fascinating and complex process.
Forming and breaking habits involves a mix of neurological, psychological, and environmental factors.
Research suggests that it takes an average of 66 days to form a habit.
There is a framework called the Habit Loop that can help us better understand and manage our habits.
This psychological model was popularized by Charles Duhigg in his book “The Power of Habit.“
The Habit Loop consists of three key components:
- The Cue: This is the trigger that initiates the habit. It can be a specific time of day, an emotional state, a location, or any other signal that prompts you to start the habit.
- The Routine: This is the behavior or action that you perform in response to the cue. It’s the actual habit you want to change or maintain.
- The Reward: The reward is the positive outcome or feeling you get from completing the routine. It reinforces the habit loop and makes you more likely to repeat the behavior.
This habit loop can help us build a positive habit or break a negative one.
My Perspective
Once we know our habits that we want to add or eliminate, the Habit Loop is a helpful tool.
We can start to recognize our cues, understand the elements of the routine, and be clear on rewards.
If we have a negative habit, how could we remove the cue or make the “reward” unappealing.
For adding new habits, we could pair activities together or define the environment for the activity.
Your Turn
How do you see the Habit Loop working in your life?
Can you think of a cue to tie to a habit you want to create?
How could you use the Habit Loop to stop a negative habit?
Note: James Clear based his Cue/Craving/Response/Reward on the work of Charles Duhigg (The Power of Habits) as well as Nir Eyal’s book Hooked.