Habits aren’t driven by rewards alone; they’re driven by anticipation. The brain learns to chase what it expects will feel good, and that expectation is what creates craving.
To build a habit, make it attractive. Pair a behavior you should do with something you want to do. You only watch your favorite show while exercising. You only drink great coffee while doing deep work. This “temptation bundling” links effort to pleasure.
Also, upgrade the story you tell yourself. “I have to” creates resistance. “I get to” can create openness. The same action feels different when it signals identity, status, or belonging. If your habits feel like punishment, you’ll look for escape. If they feel like alignment, you’ll return to them. Make the new routine emotionally inviting, not just logically correct.
