The Habit Loop is a 3 step process (introduced in the January bulletin).
1) Cue: a trigger or signal.
2) Routine: a series of repetitive responses
3) Reward: an incentive or payback.
We begin by recognizing the cue that signals our craving, prompts the routine, and leads to the reward. Only then can we begin to make a change. By using what is already there, keeping both cue and reward the same but shifting the routine in between will change the habit. It is not about creating a new habit but changing the existing one that makes transformation possible.
Identifying our cue(s) (step # 1) is not as easy as it seems. It can be a challenge. “The reason why it is so hard to single out cues that trigger our habits is because there is so much information bombarding us as our behaviors unfold,” says Charles Duhigg in The Power of Habit.
There are 5 categories of cues that we need to attend to:
1) Time
2) Location
3) Emotional state
4) Other people
5) Immediately preceding action
Let’s take an example of a habit you may wish to change – Eating a biscotti a day. Observe or keep a log:
Time: When do you notice the craving?
Mornings | Afternoons | Evenings | Weekdays | Weekends
Location: Where do you have the urge?
Office | Home | Cafeteria | Restaurant | In the car | Away on vacation
Emotional State: How are you feeling when you have it?
Bored | Anxious | Stuck | Stressed | Lonely | Tired | Happy
Other People: Who is around you when you have it?
Boss | Coworkers | Spouse | Children | Friends | Alone
Immediately Preceding Action:
Writing a report | just finished household chores | picked up kids from school | teatime with friends
You identify it’s origin:
* It is on weekdays around 3:00 – 3:30 pm the craving or urge strikes.
* It is the keenest at work and less so at home or when you are away.
* It is when you are feeling stuck or anxious that it crops up forcefully.
* It is when you are by yourself that you notice it the most.
* It is when you are working on a work assignment with a deadline.
With repetition it has formed a pattern. It now overflows into other areas and is no longer only work related. You crave the sugar rush that provides the reward: relief. It allows your mindset to get unstuck and move forward with the speed and alacrity you desire. You sink your teeth into the biscotti with your steaming latte on a daily basis.
Identifying specific cue(s) in each category and noting those that apply to you, is crucial. We will address how to respond differently to the cues, next time. For now, fine tune your cue spotting, the first step to habit change!