Every habit you already have, good or bad, runs on the same simple loop. Something cues it, you perform a routine, and you get a reward that makes the loop more likely next time. Understanding the loop is the difference between forcing a habit and designing one.
Spot the cue
Cues are usually a time, a place, a feeling, a person or a preceding action. The afternoon slump cues the snack; sitting on the sofa cues the phone. Naming the cue of an existing habit is the first step to changing it or copying its structure for a new one.
The routine is the visible part
The routine is what you do, and it is the only part people usually try to change. Trying to change the routine without touching the cue or the reward is why willpower-only attempts fail so often.
The reward closes the loop
A reward can be tiny: a tick on the tracker, a sense of relief, a small pleasure. The loop learns from the reward, not from your intention. New habits need a reward that arrives immediately, not one that shows up in six months.
Action Step
Choose one existing habit, good or bad, and write out its cue, routine and reward on the habit page. You will use this structure for every new habit in the course.
This course is educational wellness content, not medical advice. It does not diagnose, treat, cure or prevent any condition and does not interpret your personal health data. Habit and wellness tracking is a self-organisation practice, not a treatment. If you have a medical condition, are pregnant, are managing a mental-health concern, or notice symptoms that worry you, talk to your doctor before changing routines, and stop any practice that causes pain or distress.