Habit Loop Overview & Exercise

Overview

MIT Researchers coined the term habit loop in the 90s. They determined it involves three parts:

• There’s a cue (that’s the trigger),
• a response (the behavior that we engage),
• that leads to a reward (or gain). 

That reward continuously reinforces the behavior that helps the habit stick. 

It works that way because our systems are highly driven to continue behavior that’s experienced as rewarding. 

Once we’ve experienced a behavior that leads to a reward, we are subconsciously driven to continue doing that thing. The repetition creates the habit. 

When we want to move away from unhelpful habits, the first step is to identify the habit loop. What’s the situation, response, and reward? 

Next, we explore what we’re gaining from the current habit loop and what it’s costing us, because all behaviors have benefits and consequences. 

Then determine the habit we want to build instead, and identify the replacement behavior, or response. 

One thing to be aware of is that with unhealthy habits, there’s often a short-term instant gratification gain that actually has longer-term negative consequences. 

Example

Here's an example of a teen who experiences anxiety when considering trying to make friends. They feel the anxiousness arise, avoid the interaction, and experience immediate relief. However, the more they avoid the interaction, the less likely they are to make friends, which has more damaging effects on their overall well-being than accepting the anxiety on the way and engaging anyway. 

The other thing to be aware of here is that the more we avoid the uncomfortable or distressing thing, the longer the uncomfortable or distressing feelings stay with us. It’s through having the experience and learning to cope with the discomfort or challenges on the way that the discomfort or distress dissipates and may even go away through tolerance and habituation. 

Replacement response...

Your turn....let's work through your current habit.

Now, let's consider a replacement response in line with your goals. 

What are your key takeaways from this exercise?