Some habits feel impossible to shake. Others seem to form overnight. So what gives? Why does your brain go on autopilot for some things, like scrolling your phone or snacking late, but resists the stuff you want to make routine?
It’s not about willpower. It’s about how habits actually work.
Your Brain Loves Loops
Every habit you have—good, bad, or random—follows the same basic pattern:
- Cue (the trigger)
- Routine (the action)
- Reward (the feeling you get after)
In psychology, this basic pattern is called the habit loop, and research shows that when a cue, routine, and reward are repeated enough, the connection becomes automatic in your brain. You can often start reshaping a habit by adding a little friction to the old loop or by introducing a small reward to a new one. It sounds complex, but it boils down to this: your brain likes to feel good. Just give it something else to be happy about.
One Small Switch at a Time
As we struggle to break habits that seem resistant to change, a little knowledge can go a long way. If you want to change a habit, you don’t have to deconstruct your life. You just have to work on the habit loop. Sounds too easy, right? It’s not easy. It’s habit science!
Instead of focusing on what habit you’re trying to modify, try this instead:
- Notice what triggers the habit. Is it stress, boredom, or just a certain time of day that throws you off?
- Swap the routine for something that doesn’t feel like a punishment. If you’re trying to stop snacking, don’t force-feed yourself celery; find something you actually like, or your brain will revolt in a few days.
- Keep it simple. Big changes are hard and tempting to walk away from. Little shifts are doable (and way more sustainable).
This is how real habit change happens. It’s not about flow charts or living like a monk. It’s small, manageable tweaks that add up to big results. I tried the whole monk thing and it lasted a week before I ended up with a big bowl of chips on my lap while scrolling my phone.
Habits That Actually Stick
Changing a habit isn’t about perfection. It’s about being consistent enough to show your brain there’s a new, better loop to follow.
Over time, the healthy choice becomes the easy one. And that’s when things start to click.
Want a little help making changes?
Avidon’s digital coaching turns healthy choices into habits that actually last. No pressure, no perfection, just small wins that add up.
