Any habit is a three-steps loop: a cue, a routine, and a reward
Habits, scientists say, emerge because the brain is constantly looking for a way to save efforts. (…)
This process within our brains is a three-step loop. First,- there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. Then there is the routine, which can be physical or mental or emotional. Finally, there is a reward, which helps your brain figure out if this particular loop is worth remembering for the future. (…)
Habits aren’t destiny, (...) habits can be ignored, changed, or replaced. But the reason the discovery of the habit loop is so important is that it reveals a basic truth: When a habit emerges, the brain stops fully participating in decision making. It stops working so hard, or diverts focus to other tasks. So unless you deliberately fight a habit—unless you find new routines—the pattern will unfold automatically. However, simply understanding how habits work —learning the structure of the habit loop—makes them easier to control. Once you break a habit into its components, you can fiddle with the gears. This explains why it’s so hard to create exercise habits, for instance, or change what we eat. Once we develop a routine of sitting on the couch, rather than running, or snacking whenever we pass a doughnut box, those patterns always remain inside our heads. By the same rule, though, if we learn to create new neurological routines that overpower those behaviors—if we take control of the habit loop—we can force those bad tendencies into the background (...). And once someone creates a new pattern, studies have demonstrated, going for a jog or ignoring the doughnuts becomes as automatic as any other habit.
Happiness consists in frequent repetition of pleasure.
The journey of a thousand miles begins with a single step.
Over the years, the Spotify algorithms have correctly identiﬁed that I tend to like “chill” music of a certain BPM ...