Cue (trigger): A signal or event that initiates a habit. This could be the time of day, emotional state, location, or an external event (e.g., the phone ringing).

More about Cue(trigger):

In the habituation loop, the cue (trigger) is the element that starts the habituation process. This tells your brain to start a specific behavior, putting the habit on autopilot. The cue can come from a variety of sources and is usually related to your environment, emotional state, or routine.

Common types of cues:

Time-based: a specific time of day (e.g., waking up is when you brush your teeth).
Location-based: being in a certain place (e.g., sitting at your desk triggers checking emails).
Emotional state: feelings like stress, boredom, or happiness (e.g., stress triggers snacking).
Other people: interactions with certain people (e.g., seeing a friend makes you smile).
Antecedent action: establishing a habit (e.g., finishing dinner triggers doing the dishes).

The role of Q:

This acts as a reminder or cue for the brain to start the routine.

Over time, cues become closely associated with behavior and reward, making habits automatic.

Example:

P: Your alarm goes off in the morning.
Routine: Getting out of bed and making coffee.
The reward: A caffeine-boosted feeling.

Identifying cues is key to changing habits, as they are the starting point of the habit loop.

2-Routine (action):

Routine (action): The behavior or action you perform automatically in response to a cue. This is the habit itself (e.g., browsing social media, brushing your teeth, or eating something).

More about Routine:

In a habit loop, the routine (action) is the actual behavior or action you perform in response to a cue (trigger). It is the habit itself, whether it is a physical activity, mental process, or emotional response.

Crucial features of routine:

It is the observable process that follows the cue.
Over time, this becomes automatic due to repetition.
The routine is what drives the habit to achieve the reward.

Examples of routines:

Physical: Brushing your teeth, exercising, or checking your phone.
Mental: Daydreaming, planning, or analyzing.
Emotional: Reacting in frustration, smiling, or comforting yourself.

Roles in the habit loop:

Routine is central to the loop because it links the cue (trigger) and the reward.
By identifying the routine, you can change it to change the habit while keeping the same cue and reward.

Example:

P: I feel bored.
Routine: Browsing social media.
Reward: Entertainment or distraction.

Changing routines toward healthy behaviors (e.g., reading a book instead of scrolling) while maintaining cues and rewards can help break unwanted habits or create positive ones.

3-Reward:

Reward: The positive benefit or reinforcement you get from performing a routine. This could be a feeling of satisfaction, relief, or happiness, which reinforces the habit.

More about Reward:

A shortened loop reward is a positive benefit or reinforcement that you receive after completing a routine (action). This is what motivates your brain to remember and repeat the habit in the future.

Key features of the reward:

Drives the habit: The reward is the “why” behind the behavior, satisfying a desire, or fulfilling a need.
Reinforces the loop: Over time, the brain associates the cue with the reward, making the habit automatic.
Can be tangible or intangible: Rewards can include physical sensations, emotional states, or mental satisfaction.

Examples of rewards:

Physiological: Sugar rush from eating sweets.
Emotional: Feeling of relief after withdrawal.
Mental: The satisfaction of completing a task.

Roles in the habit loop:

The reward reinforces the habit by signaling to the brain that the routine was rewarding.
Without a reward, the habit is unlikely to persist or become automatic.

Example:

P: Hearing your phone ring.
Routine: Checking notifications.
Reward: Feeling connected or informed.

Understanding and changing the way you reward yourself can help change habits, such as replacing a reward (e.g., relieving stress by eating sweets) with a healthy one (e.g., relieving stress by going for a walk).