Introduction to Habit Loops

Overview

Every habit you have — from reaching for your phone first thing in the morning to stress-eating after a tough day — runs on the same basic brain mechanism: the habit loop. In this short video, Dr. Jud Brewer breaks down how habits form, why the brain relies on them, and what separates an ordinary habit from a full-blown addiction.

The habit loop consists of three components: a trigger (the cue that starts the behavior), the behavior itself (the routine you perform), and a reward (the feeling or outcome your brain registers). This cycle evolved to help us survive — if eating a certain food kept us alive, the brain stored that pattern so we wouldn’t have to think about it every time. The problem is that the same learning mechanism can lock in behaviors that harm us. When reward signals become amplified by substances or compulsive behaviors, ordinary habits can escalate into addictions.

The good news is that the same science that explains how habits form also reveals how to break bad habits. By mapping your habit loops and bringing curiosity to the reward step, you can start to update what your brain finds rewarding — and get back into the driver’s seat of your own behavior.

Key Takeaways

• Habits conserve brain energy: The brain automates repeated behaviors through the habit loop so you can focus mental resources elsewhere.
• Every habit has three parts: A trigger sets off a behavior, and the resulting reward tells the brain to repeat the cycle.
• Addictions are runaway habits: They follow the same loop but with amplified reward signals that hijack the brain’s learning system.
• You can change them: Paying close attention to how a habit’s reward actually feels — rather than how you think it feels — starts the process of rewiring the loop.

We all have habit loops. But how do they form? And why do we need them? Is there a difference between good and bad habits? In this quick video, learn the basics of habit loops and how to get back “into the driver’s seat” of your own mind (and life!)

Related Resources

• What Is the Habit Loop? — A deeper look at the trigger-behavior-reward cycle
• Habit Loops and Everyday Addictions — How habit loops show up in daily life
• A Simple Way to Break Bad Habits — Dr. Jud’s TED Talk on using curiosity to change behavior
• Habit Change Strategies Reviewed — Evidence-based approaches to lasting habit change
• Mindfulness Exercises — Guided practices for building awareness of your habit loops