How to Build Better Habits in 4 Simple Steps
7 concepts to master
Four Laws of Behavior Change
ConceptA framework for building good habits and breaking bad ones based on the four-step habit loop, which involves making the cue obvious, the craving attractive, the response easy, and the reward satisfying.
How It Works
Each law targets a key stage in the habit loop (cue, craving, response, reward) to make habits more likely to form and stick; conversely, to break a bad habit, one should make the cue invisible, the craving unattractive, the response difficult, and the reward unsatisfying. These laws act as levers to influence behavior.
Habit
ConceptA habit is a behavior that has been repeated enough times to become automatic.
How It Works
Habits form through a feedback loop: a cue triggers a craving, which motivates a response, which provides a reward, reinforcing the association between the cue and the behavior.
Habit Loop
ConceptThe habit loop is a neurological feedback loop consisting of cue, craving, response, and reward, that allows the brain to create automatic habits.
How It Works
The cue triggers a craving, the craving motivates a response, the response provides a reward, and the reward reinforces the craving ’s association with the initial cue, creating a continuous loop.
Cue
ConceptA cue is a trigger that initiates a behavior by predicting a reward.
How It Works
The mind continuously scans the internal and external environment for cues that signal the location of rewards. The cue is the first indication that we’re close to a reward.
Craving
ConceptA craving is the motivational force behind every habit, driven by the desire to change one's internal state.
How It Works
Cravings arise from the anticipation of the reward a habit delivers, and they differ from person to person based on individual experiences and associations with cues.
Response
ConceptThe response is the actual habit performed, whether a thought or an action, which depends on motivation and the amount of friction associated with the behavior.
How It Works
A response occurs if one is sufficiently motivated and capable of performing the action; physical or mental effort required affects whether the behavior is enacted.
Reward
ConceptA reward is the end goal of every habit, satisfying a craving and teaching the brain which actions are worth remembering.
How It Works
Rewards close the feedback loop, delivering satisfaction and reinforcing the association between a cue, response, and the resulting pleasure or relief.