That is the basis of habit formation.Įvery habit is subject to the same process. If you follow this cycle often enough it starts happening without thinking about it. In this example, being able to see your surroundings. This tells your brain, that the next time this cue happens do the same thing to get the same reward. The reward delivers satisfaction and pleasure, fulfilling the craving, and it serves to reinforce the habit loop, making it more likely that you will repeat the behavior in the future when exposed to the cue.

Reward – The final step in the process, and the end goal of every habit, is the reward.

In our example, flicking the light switch. Whether a response occurs depends on how motivated you are and how much friction is associated with the behavior. This is the actual habit or behavior that you perform, driven by the craving.

Response – Then comes our response, or action.

For example, after walking into a dark room, there is a craving for a change in state. It is the motivational force behind every habit.

Craving – After recognizing the cue, the brain begins to anticipate the reward, creating a craving or desire to perform the habit.For example, walking into a dark room, cues you to perform an action that will enable you to be able to see.

It can be something in your environment, a specific time of day, an emotional state, or the company of specific people. It is an external or internal stimulus that signals the brain to start the behavior. This is the trigger that initiates the habit loop.

Cue – Habits begin with a cue, or a trigger to act.

Clear suggests that by manipulating these components- making cues obvious, cravings attractive, responses easy, and rewards satisfying-one can effectively establish positive habits and alter unfavorable ones. The process of building a habit can be divided into four simple steps: cue, craving, response, and reward.

Atomic habits media cheat sheet