How Habits Work

Many assume that if science has uncovered how habits work, there must be a simple formula for changing them. Unfortunately, no single solution exists – there are countless ways to reshape habits, as they vary from person to person and behavior to behavior. Quitting smoking differs from adjusting eating habits, improving communication, or managing work priorities. Each habit is driven by unique cravings, making change a personalized process.

Rather than offering a universal prescription, this book provides a framework for understanding habits and experimenting with change. Some habits are easier to modify, while others require ongoing effort. Change isn’t always quick or easy, but nearly any habit can be reshaped with time and persistence.

Step One: Identify the Routine

Every habit follows a neurological loop: cue → routine → reward. Understanding this loop is key to changing behavior.

Take, for example, the daily habit of buying a chocolate chip cookie in the afternoon, which leads to weight gain despite trying to stop – posting reminders and making promises. The key to breaking it is identifying the routine, which in this case is getting up, going to the cafeteria, buying a cookie, and eating it while socializing.

Once the routine is straightforward, the next step is identifying the cue and reward. Is the trigger hunger, boredom, stress, or the need for a break? Is the reward the cookie, social interaction, or an energy boost? Experimenting with different rewards can help determine what drives the habit.

Understanding the habit loop allows for substituting the routine with a healthier alternative, making real change possible.

Step Two: Experiment with Rewards

Rewards play a crucial role in habit formation, as they satisfy cravings – even ones we may not be consciously aware of. Often, the real motivation behind a habit is hidden, only becoming clear through experimentation. Testing different rewards and observing the response is necessary to understand what drives a particular behavior.

Over a few days, adjust the routine while keeping the initial cue the same. If the habit is buying a cookie every afternoon, try replacing it with a different reward. One day, go for a walk instead. Another day, buy a different snack, like a candy bar or an apple. Try having a cup of coffee or taking a break to chat with a colleague instead of visiting the cafeteria. The goal is not to eliminate the habit immediately but to gather data on what craving the routine is fulfilling.

After each experiment, jot down the first three thoughts or feelings that come to mind upon returning to work. Then, set a 15-minute timer and check whether the urge for the cookie remains. Hunger may not be the primary driver if the craving persists after eating something else. If socializing satisfies the desire, the habit is likely about seeking interaction rather than the cookie itself.

Systematically testing different rewards makes it possible to pinpoint the real motivation behind the habit. Once the routine and reward are understood, the next step is identifying the cue that triggers the behavior.

Step Three: Isolate the Cue

Identifying what triggers a habit can be challenging because countless details surround daily routines. Much like eyewitnesses who misremember events due to subtle environmental cues, habits are often influenced by factors we don’t consciously recognize. The key to pinpointing a cue is eliminating distractions and focusing on specific elements driving the behavior.

Research shows that most habitual cues fall into five categories:

1. Location – Where are you?
2. Time – What time is it?
3. Emotional state – How are you feeling?
4. Other people – Who is around?
5. Immediately preceding action – What happened right before the habit kicked in?

To determine what triggers a habit, track these five elements each time the urge occurs. For example, if the habit is buying a chocolate chip cookie every afternoon, record the location, time, mood, who is present, and the last action taken before the craving hits.

By collecting this data over several days, patterns begin to emerge. If the urge consistently happens between 3:00 and 4:00 p.m., regardless of mood or surroundings, time is likely the cue. If social interaction is the real reward, rather than the cookie itself, an alternative routine, such as chatting with a colleague, can replace the habit.

Once the cue is isolated, it becomes easier to redesign the habit in a way that still meets the underlying craving but more healthily or productively.

Step Four: Have a Plan

Once the habit loop is understood – identifying the cue, recognizing the routine, and pinpointing the reward – it becomes possible to shift behavior by planning for the cue and choosing a new routine that delivers the same reward. The key to making this change is having a structured plan.

A habit functions like a mental formula: When I see [CUE], I will do [ROUTINE] to get [REWARD]. To change a habit, it’s necessary to consciously make choices again rather than automatically following the old pattern. Psychologists refer to these structured plans as implementation intentions – a predetermined response to a specific trigger.

For example, after recognizing that an afternoon cookie habit was driven by a craving for social interaction rather than the cookie itself, a new plan was put in place:

At 3:30 p.m. every day, I walk to a friend’s desk instead of going to the cafeteria and chat for 10 minutes.

To reinforce this new routine, an alarm was set as a reminder. At first, it wasn’t always successful – some days were too busy, and old habits resurfaced. However, over time, as the new behavior became more automatic, the craving for the cookie faded, and the habit of socializing without the snack took hold.

Not all habits are easy to change; some require multiple attempts and adjustments. However, understanding the habit loop and identifying the cue, routine, and reward provides control over the behavior. A clear plan and persistence can reshape habits, leading to long-term change.