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[ A THREAD ] answering the question:
What are habit loops?
Up to 95% of the things you do each day are the result of habits
Habits are four-part loops
Cue > Craving > Response > Reward
In this thread, I'll break down each part of the loop!
(1/8)
What are habit loops?
Up to 95% of the things you do each day are the result of habits
Habits are four-part loops
Cue > Craving > Response > Reward
In this thread, I'll break down each part of the loop!
(1/8)
Let's use the example of snacking
Whenever you feel bored, stressed, or sad
You go to the kitchen to grab a snack
It makes you feel better in the moment, but you've noticed it's affected your waistline
(2/8)
Whenever you feel bored, stressed, or sad
You go to the kitchen to grab a snack
It makes you feel better in the moment, but you've noticed it's affected your waistline
(2/8)
① Cue
For this example, feeling a negative emotion is the [cue]
You could feel:
∙ tired because you didn't sleep well
∙ unengaged in what you're doing
∙ sad about a personal issue
∙ stressed about a deadline
(3/8)
For this example, feeling a negative emotion is the [cue]
You could feel:
∙ tired because you didn't sleep well
∙ unengaged in what you're doing
∙ sad about a personal issue
∙ stressed about a deadline
(3/8)
② Craving
When the feeling hits, you start [craving] a snack
Your brain thinks it will lift your spirits and make you feel better
A voice in your head says "man, some Dortios would be good right now..."
The craving gets even more annoying than what was bothering you
(4/8)
When the feeling hits, you start [craving] a snack
Your brain thinks it will lift your spirits and make you feel better
A voice in your head says "man, some Dortios would be good right now..."
The craving gets even more annoying than what was bothering you
(4/8)
③ Response
Even if you try to resist, you eventually cave - you [respond]
You get up, go to the kitchen, and grab a bag of Dortios
A few minutes later, there's red dust all over your desk and a sense of self-disgust in your gut
(5/8)
Even if you try to resist, you eventually cave - you [respond]
You get up, go to the kitchen, and grab a bag of Dortios
A few minutes later, there's red dust all over your desk and a sense of self-disgust in your gut
(5/8)
④ Reward
Though you're annoyed with yourself for giving in to the urge
The craving has been satisfied, so you feel [rewarded] for your snacking
The habit loop has grown a little stronger
Breaking it will be a little harder
(6/8)
Though you're annoyed with yourself for giving in to the urge
The craving has been satisfied, so you feel [rewarded] for your snacking
The habit loop has grown a little stronger
Breaking it will be a little harder
(6/8)
① You're CUED by the bad feeling
② You CRAVE a snack
③ You RESPOND by going to get a snack
④ Your REWARD is feeling better
The habit loop model was popularized by Charles Duhigg's book The Power of Habit
It was expanded upon in James Clear's book Atomic Habits
(7/8)
② You CRAVE a snack
③ You RESPOND by going to get a snack
④ Your REWARD is feeling better
The habit loop model was popularized by Charles Duhigg's book The Power of Habit
It was expanded upon in James Clear's book Atomic Habits
(7/8)
If you've been struggling to improve your habits
If you're not sure how to break your bad habits
My course Habits Made Simple is for you!
I teach you more about habits and give you a framework to quickly change yours
Pre-order pricing til July 14: http://gum.co/habitfix/pre50
If you're not sure how to break your bad habits
My course Habits Made Simple is for you!
I teach you more about habits and give you a framework to quickly change yours
Pre-order pricing til July 14: http://gum.co/habitfix/pre50
If you haven't set any goals for the month
Or if you're not sure how to start working towards your goals
Check out my Scientific Goal Setting Guide!
It's free - get your copy here! http://bit.ly/goalsig
Or if you're not sure how to start working towards your goals
Check out my Scientific Goal Setting Guide!
It's free - get your copy here! http://bit.ly/goalsig
