How Habits Form (and How to Break Bad Ones)

Habits are automatic loops, not willpower failures. Redesign cues and rewards instead of blaming yourself.

The habit loop

Cue triggers behavior, behavior delivers reward. Identify all three for habits you want to change.

Replace, do not delete

Swap evening scrolling with a audiobook walk — same cue (boredom), different routine.

Environment design

Phone charger outside bedroom, junk food off desk, gym bag by door. Friction shapes behaviour.