- Routine – A behavior or pattern of thinking that follows the cue. This could include the way we exercise, how we drive to work, or how we instinctively reach for our phones during downtime or when we hear that “ding!”
- Reward – The routine is reinforced by a reward, which might be a pleasant experience, entertainment, social interaction, or a break from boredom.
- Dopamine and Cravings – A key driver behind the power of habits is dopamine, a neurotransmitter that plays a crucial role in reward-seeking behavior. When you engage in a behavior that’s pleasurable or provides relief—like checking your phone for notifications—your brain releases dopamine. This release reinforces the action, making it more likely that you’ll repeat it in the future. Over time, even the mere anticipation of a reward triggers dopamine release, creating cravings and strengthening the habit. This cycle is what makes certain behaviors, like social media scrolling or snacking, so difficult to resist—our brains are constantly seeking that next dopamine hit.
- Cue: Your smartwatch reminds you that it’s time for your daily 10,000 steps.
- Routine: You go for a brisk walk or engage in a quick workout.
- Reward: You feel accomplished, your fitness tracker congratulates you, and you experience a mood boost or stress relief.
- Cue: Your phone buzzes with a notification while you’re working.
- Routine: You check your social media feed and scroll for longer than planned.
- Reward: You momentarily escape work stress or boredom, but this can spiral into reduced productivity and increased anxiety.