Want to know how to finally stick to a new routine or break free from unhelpful behaviours? The secret is to build lasting habits using the habit loop—a powerful, science-backed framework that explains how habits are formed and repeated.
By understanding and applying the four key stages of the habit loop—cue, craving, response, and reward—you can design healthier habits that truly last. Whether you’re trying to get fitter, eat better, or feel more focused, this method works.
What Is the Habit Loop?
The habit loop is the cycle that drives all habits. It’s made up of four core elements that work together to form patterns in your behaviour:
1. Cue: The Trigger That Starts It All
Every habit starts with a cue—a signal that tells your brain to initiate a behaviour in pursuit of a reward.
Cues can be:
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A specific time of day (e.g. right after lunch)
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A location (e.g. walking into your home)
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An emotion (e.g. feeling stressed)
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A preceding action (e.g. closing your laptop)
Your brain is wired to scan for cues that predict rewards—it’s how habits start forming automatically.
2. Craving: The Motivation to Act
After the cue, the brain interprets it and creates a craving—the emotional or psychological drive that pushes you to act. You don’t crave the habit itself; you crave the feeling it gives you.
Examples:
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You don’t crave brushing your teeth—you crave the clean, fresh feeling afterward.
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You don’t crave going for a walk—you crave the mental clarity and energy that follows.
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You don’t crave scrolling social media—you crave distraction or connection.
Cravings are personal and based on your past experiences, emotional associations, and mindset.
3. Response: The Action You Take
The response is the actual behaviour—the habit itself. It’s the action you take to satisfy the craving.
Whether or not you follow through depends on:
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How motivated you are
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How easy or difficult the behaviour is to perform (a.k.a. friction)
Reducing friction makes it easier to build good habits. Increasing friction helps stop unwanted ones. This is why environment and planning matter.
4. Reward: The Payoff That Reinforces the Habit
Finally, the reward is the benefit you get from completing the habit. This part is essential because:
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It satisfies your craving and makes the behaviour feel worthwhile.
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It teaches your brain that the habit is worth repeating.
Short-term rewards (like a mood boost or a sense of accomplishment) combine with long-term gains (like improved health or increased confidence) to strengthen the habit loop.
Build Lasting Habits Using the Habit Loop: A Real-Life Example
Let’s walk through how to use the habit loop to create a lunchtime walking habit—perfect for boosting both mental clarity and physical fitness.
Step 1: Set the Cue
Pick a consistent time that fits your schedule—like 12:30 PM every weekday.
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Add a calendar event with a notification.
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Leave your walking shoes by your desk or door as a visual reminder.
Step 2: Define the Craving
What benefit will motivate you to take action?
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Craving a mental reset and fresh air
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Enjoying a podcast or playlist during the walk
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Earning a small, consistent reward (e.g. $1 in a jar for each walk)
Step 3: Plan the Response
Make it easy to follow through.
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Keep your gear (shoes, headphones, phone) ready and visible
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Schedule your calendar to avoid overlap
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Choose a walk length that feels achievable (even 10 minutes is a win!)
Step 4: Reinforce with a Reward
Make the benefit clear and immediate.
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Track your walks using a jar, app, or journal
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Watch a playlist episode only after walking
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Save up small walk rewards for a bigger treat (e.g. massage, new activewear)
Tip: Visible progress builds momentum. Even something simple, like a growing jar of coins or paper clips, sends a clear message to your brain: This habit is worth repeating.
Why the Habit Loop Works
When you build lasting habits using the habit loop, you’re not relying on motivation—you’re designing a system. One that:
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Prompts your brain with a clear cue
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Sparks the craving that fuels action
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Makes it easy to perform the response
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Ends with a reward that reinforces the behaviour
It’s simple. It’s sustainable. And it works.
Ready to Build Healthier Habits?
At Thrive Together, we help women build fitness and wellness routines that support real, lasting change. Our coaching blends movement, mindset, and habit science to help you feel stronger and more in control—one step at a time.
Want support building your own habit loop?
Join a class or reach out for personal coaching—we’re here to help you thrive.
Disclaimer: The information on this blog is for general knowledge and education only. It is not personalized health or medical advice. We highly recommend you consult with your doctor before beginning any fitness program. Karen El-Azzi, the founder and sole trader of Thrive Together, and its coaches, are not liable for any injury or adverse effects that result from following the general information provided here.