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The Science of Habits: What You Need to Know Now!

by | Aug 31, 2021 | Peak Performance

My go-to expert on all things habits is James Clear, author of Atomic Habits.  He writes about the Four Step Loop that underlies all human behavior:

  1. Cue
  2. Craving
  3. Response
  4. Reward

Although basic, it really is the essence of what makes us all tick! 

Let me give you an example of how this works in your everyday life. When you walk into the kitchen in the morning, you see your beloved coffee maker (The Cue).  When you see the machine, you physically begin to desire and envision the taste and smell and warmth of a cup of coffee (The Craving).  Most likely, the very next thing you do is scoop the coffee grounds into the machine, add water and get the coffee brewing (The Response).  A few minutes later, you get to sit down and enjoy a hot cup of delicious coffee which you enjoy to the very last sip (The Reward).  

And tomorrow morning, this loop will happen all over again, as it has for many years.

That, my reader, is the Four Step Loop in action!

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Knowing the 4 steps of the habit loop, you can apply that to changing any behavior, either with the intention to adopt a new behavior or eliminate an old behavior that no longer serves you.

When we set out to change or adopt a habit, here’s how to use this knowledge to your advantage:

  • Make the CUE obvious
  • Make sure the CRAVING is attractive;
  • Create a RESPONSE that is easy;
  • Choose a REWARD that is satisfying.

Working on adopting a morning workout routine/habit?

Step into the mindset of an athlete and make decisions as a healthy, fit, and committed athlete would. Even if you don’t 100% see yourself as a dedicated athlete yet, play the part!

  • CUE yourself by setting clothing out the night before and having a predetermined wake up schedule.
  • Make the morning routine more ATTRACTIVE by buying new clothes, choosing an exercise/activity you are already good at, &/or meeting a workout partner you enjoy spending time with; Lots of people find it easier to get on the treadmill when they can turn on a favorite show or podcast and catch up.
  • Make the first few early morning workouts EASY by keeping it to a short timeframe. Anyone can walk on the treadmill for 10 minutes, right?
  • Do not forget to REWARD yourself – share your success with others; post a selfie; make a favorite (healthy) breakfast; stop at Starbucks or take an extra long hot shower.

Finally, make sure you measure your progress as well as your “failures,” as they are both valuable pieces of data.  Don’t use this information to judge yourself; use it to notice patterns, preferences, and to mark benchmarks along the way to mastery!

Remember, it’s not just mind over matter, there is an actual science to it.

If you need support applying this science to your own personal and professional goals and habits, reach out! We ALL perform best when we have support and structure from within and from others.