Mind & Psychology

How the Habit Loop Works

An explanation of the cue, routine, and reward loop behind habits.

B17 min

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1Psychologists say that almost every habit has three simple parts.

2First there is a cue, something that starts the behaviour.

3Then comes the routine, the action you do without thinking.

4Finally there is a reward, which makes your brain feel good.

5For example, your phone lights up, and you check it.

6The cue is the light, and the reward is new information.

7To change a habit, keep the cue and the reward.

8But replace the routine with something healthier or more useful.

9When I feel stressed, I now walk instead of eating sweets.

10The stress is still the cue, and relief is the reward.

11After six weeks, the new routine started to feel automatic.

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