Last time we learned that habits beat motivation because they become automatic. But how exactly do habits work?

Every habit follows the same pattern - a four-step loop that your brain repeats automatically. Understanding this loop gives you the power to change any habit.

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Ready to crack the code?

Step 1 is the Cue - the trigger that starts your habit. It's like a signal that tells your brain "time to do this behavior."

Cues can be a time (3pm), location (kitchen), emotion (stress), or another action (opening laptop).

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What triggers you to check your phone?

Step 2 is the Craving - the motivation behind every habit. You don't crave the habit itself, but the reward it delivers.

You don't crave smoking a cigarette; you crave the feeling of relief. You don't crave checking Instagram; you crave connection.

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What feeling do you crave when you reach for your phone?

Step 3 is the Response - the actual behavior you perform. This is the habit itself - the action you take.

The response can be a thought (worrying), physical action (biting nails), or emotional reaction (getting angry).

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What's the actual action you take when you check your phone?

Step 4 is the Reward - the benefit you gain from the behavior. This satisfies your craving and teaches your brain to repeat the loop.

Rewards can be immediate (dopamine hit) or delayed (long-term health). Your brain remembers: "This felt good, let's do it again."

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What reward do you get from checking your phone?

Here's how it works together: You see your phone (cue), want to feel connected (craving), check social media (response), and get entertainment (reward).

Your brain remembers this pattern and makes it automatic. Cue → Craving → Response → Reward, then repeat.

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Can you think of another habit that follows this exact pattern?

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Fill In The Blanks

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Let's identify the parts of a common habit loop. Fill in the missing components for the habit of "eating snacks when stressed."

Habit Loop: Stress Eating

Cue: Feeling overwhelmed at work
Craving: [[blank:Want comfort]]
Response: [[blank:Grab chips]]
Reward: [[blank:Temporary relief]]

Suggested Answers

• Want comfort
• Grab chips
• Temporary relief
• Reduced stress