Every habit is a mystery with a pattern. Once you spot the loop, you unlock the behavior. Let’s open the file on yours...
Your brain is always looking for cues — a time, place, emotion, or even smell that says: “Do the thing now.”
Example: Feeling bored → you grab your phone.
This is the automatic response — the thing you do without thinking. It’s the “habit” in the loop.
Example: You scroll Instagram for 20 minutes without realizing.
Your brain asks, “Did that feel good? Did it solve the discomfort?” If yes, the loop gets stronger.
You felt distracted → the brain tags this loop as “useful” (even if it’s not).
You can’t just erase a habit. But you can replace the routine while keeping the same cue and reward.
1. Write down one habit you want to change.
2. Track: When does it happen? What emotion or time triggers it?
3. Swap the routine with something easier or healthier that gives a similar reward.
Case note: You’re not failing. You’re just running an old loop.
New loop. New story. Same brilliant you.