The Habit Loop: How to Build Habits That Stick

Have you ever wondered why some habits feel impossible to break, while others seem to come naturally?

The secret lies in something called the habit loop; a powerful cycle in your brain that runs on autopilot every single day.

If you’ve ever reached for your phone without thinking, brewed your morning coffee without effort or brushed your teeth without a second thought, you’ve experienced the habit loop in action. Let’s break it down.

What is the Habit Loop?

The habit loop is made up of three key parts:

1. Cue – The trigger that signals your brain to start the habit.
   Example: You wake up and see your phone on the nightstand.

2. Routine (or Action) – The behavior or habit itself.
   Example: You scroll through social media.

3. Reward – The positive feeling your brain gets from completing the habit.
   Example: You feel entertained, connected, or informed.

This loop repeats over and over until the habit becomes automatic.

Why is This Important?

Because when you understand the loop, you gain the power to change it. Most of us try to quit habits cold turkey but habits are wired into our brains.

To truly change a habit, you need to keep the same cue and reward but swap the routine.

How to Create New Habits (Step-by-Step)

1. Swap the Routine
   Replace the old action with a new one that gives you a similar reward.
   Example: Instead of scrolling your phone in bed, try journaling for 5 minutes. You’ll still feel relaxed and clear-headed but in a way that supports your growth.
   

   Example of a Positive Habit Loop

   • Cue: Wake up and see your journal on the nightstand.

   • Routine: Write down 3 things you’re grateful for and your top 3 intentions for the day.

   • Reward: You feel calm, focused, and empowered before the day begins.
     
     

   • Identify the Cue
     What triggers your current habit? Is it time of day, an emotion, or an environment?

   • Choose the Reward
     What feeling are you craving? Relaxation, energy, connection, success?
     
      
     
     

   Why Journaling is the Ultimate Habit Hack

   Journaling bridges the gap between who you are and who you want to become. When you start your day with clarity, gratitude, and intention, you set the tone for everything else.
   
   Our Manifestation & Gratitude Journals are designed to make this habit easy, beautiful, and enjoyable because the easier a habit feels, the more likely it is to stick. Our journals are coming soon! Stay Tuned! 📚 

   
   
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   With love, 
   AMIIRA 
   
   
   
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