Habits don’t appear out of nowhere. They run on a simple loop that your brain repeats because it works: a cue triggers a craving, the craving motivates a response, and the response delivers a reward.
The cue is the signal: a time, a place, a feeling, a person, a screen lighting up. The craving is the pull beneath the behavior—the desire for relief, pleasure, status, control, or belonging. The response is what you do, and the reward is what teaches your brain: “Remember this next time.”
To change a habit, don’t start with judgment. Start with diagnosis. If a behavior persists, it’s meeting a need. Your job is to keep the need and swap the method. When you can locate the cue, name the craving, and redesign the response, the loop becomes editable. The pattern is small, but it explains a lot of your day.
