Breaking a habit isn’t easy, but understanding what makes it tick can help you take control and make lasting changes. One of the most effective ways to tackle an undesired habit is by identifying the cue (trigger) and the reward (the benefit you get from the habit). These two elements form a cycle that keeps the habit going. In this article, we will dive into how to identify the cue and reward of your habit and how understanding them can help you replace unwanted behaviors with healthier alternatives.
What Is a Habit Loop?
Before we jump into how to identify your habit’s cue and reward, it’s important to understand what a habit loop is. The habit loop is the cycle your brain follows when engaging in any habit. It starts with a cue (trigger), followed by a routine (the behavior you do), and ends with a reward (the benefit you get). This cycle can be positive, like exercising regularly, or negative, like smoking or biting your nails.
The more a habit loop is repeated, the more ingrained it becomes in your daily routine. Breaking the cycle involves figuring out what triggers the behavior and what you’re getting from it, then finding healthier ways to meet those needs.
Identifying the Cue: What Triggers Your Habit?
The first step in breaking your undesired habit is to identify the cue. This is the event, situation, or feeling that sets off the habit. It could be something external, like being in a specific place or around certain people, or it could be internal, like a feeling or thought. Understanding what triggers your behavior can help you find ways to interrupt the loop before it starts.
Start by paying attention to your habits and trying to pinpoint when they occur. Does your habit happen when you’re stressed? Or maybe it only happens when you’re bored or anxious? For example, if you find yourself reaching for a cigarette when you feel stressed, the stress is the cue. If you tend to snack when you’re feeling lonely, the loneliness is the cue.
Once you know what sets off the habit, you can begin to work on changing how you respond to that cue. The goal is to create a new, healthier routine that can take the place of the undesired behavior.
Understanding the Reward: What Do You Get From the Habit?
The reward is the benefit you receive after completing the habit. This is what reinforces the behavior and makes your brain want to repeat it. Sometimes, the reward is obvious—like the pleasure you get from eating comfort food or the relaxation you feel after smoking a cigarette. But other times, the reward might be emotional or psychological. For instance, biting your nails might give you a temporary sense of relief from anxiety or stress.
Think about how you feel after engaging in the habit. Does it make you feel relaxed, distracted, or comforted? Perhaps it helps you avoid uncomfortable emotions like stress, frustration, or boredom. In many cases, the reward is a way of coping with negative feelings or filling a gap in your life.
Understanding the reward is key to breaking the habit. If you can find another way to meet that same need—whether it’s stress relief, emotional comfort, or boredom relief—you can replace the old habit with something healthier that still satisfies that need.
Breaking the Habit Loop: Replacing the Cue and Reward
Once you’ve identified both the cue and the reward, the next step is to break the habit loop. The most effective way to do this is by replacing the undesired behavior with a healthier one that still gives you the same reward. This is where the magic happens. Instead of trying to simply stop the habit, you replace it with something that fulfills the same need.
Let’s say your cue is stress and your reward is relaxation or relief. Instead of reaching for a cigarette or junk food, try deep breathing exercises, stretching, or taking a short walk to relieve the stress. If your cue is boredom and your reward is distraction, you might replace your habit with something more engaging, like reading or listening to music.
Over time, as you repeat the new behavior, your brain will start to associate the new action with the same reward. The old habit loop will start to fade, and the healthier loop will become stronger.
Understanding your habit’s cue and reward is the first step toward making lasting changes. By paying attention to what triggers your behavior and what you’re getting from it, you can begin to replace the old routine with a healthier one. This process doesn’t happen overnight, but with patience and persistence, it’s possible to break free from undesired habits and create more positive behaviors in your life.
Remember, habits are formed over time, and they can also be broken over time. By addressing the cue and the reward, you set yourself up for success. The key is to stay consistent and compassionate with yourself as you work toward building healthier habits.
