The Habit Loop in Action: Two Worked Examples
Theory is helpful, but seeing how these concepts come together in real-world scenarios can make them much clearer. Let’s walk through how to design two simple but powerful routines using the principles of the habit loop, identity, and environmental design.
Example 1: The Evening Wind-Down Routine
The Goal: To get better sleep by reducing evening screen time and creating a calming transition to bed.
The Identity: “I am someone who values rest and prioritizes my well-being.” This identity frames the actions not as chores, but as acts of self-care.
The Cue: An existing, reliable daily event is the best cue. Let’s choose finishing the dinner cleanup. The moment the dishwasher is started or the last dish is dried, the wind-down routine begins. To make it even more obvious, you could set a recurring phone alarm for 9:00 PM labeled “Begin Wind-Down.”
The Action (starting with an MVA): The ultimate goal might be a 30-minute, screen-free routine involving reading, stretching, and journaling. But we start smaller. The minimum viable action is to plug the phone in to charge—not on the nightstand, but across the room or in another room entirely. This single action dramatically increases the friction of mindless scrolling in bed.
The Reward: The reward needs to be immediate and satisfying. A great choice is a warm, comforting cup of herbal tea (like chamomile or peppermint). The act of preparing and sipping the tea is a calming ritual in itself. It provides an immediate sensory payoff that the brain can link to the action of putting the phone away.
Putting It All Together with Friction Reduction and Stacking: The night before, you place a teabag and your favorite mug next to the kettle. You also place a book you’re excited to read on your pillow. The habit stack becomes: “After I finish the dinner dishes (Cue), I will plug my phone in across the room (Action). Then, I will make myself a cup of herbal tea (Reward).” The pre-staged tea and book on the pillow reduce friction to near zero, making it easy to flow from one part of the routine to the next. Over time, you can expand the action to include reading one page, then a full chapter, after you finish your tea.
Example 2: The Morning Focus Primer
The Goal: To start the workday proactively with a clear priority, rather than reactively by diving into the chaos of the email inbox.
The Identity: “I am a focused, intentional professional who controls my day.” This identity helps combat the pull of digital distractions.
The Cue: The powerful, pre-existing habit of having your first cup of coffee or tea. The cue is the moment you sit down at your desk with your hot beverage.
The Action (MVA): Before opening your laptop or checking your phone, you open a physical notebook and write down the single most important task you need to accomplish that day. Just one. This act, which takes less than 30 seconds, primes your brain for focus and sets a clear direction for your most productive hours.
The Reward: The reward is elegantly tied to the cue. You are not “allowed” to take your first sip of that delicious, hot coffee until *after* you have written down your one priority. The coffee itself becomes the immediate reward for the action. This creates a powerful craving; to get the coffee, you must first perform the focusing ritual.
Putting It All Together with Friction Reduction and Stacking: To make this seamless, you reduce friction the night before. You close your laptop and clear your desk, leaving out only your notebook and a pen. When you arrive at your desk in the morning, the tools for your focusing habit are the only things you see. The habit stack is: “When I sit down at my desk with my coffee (Cue), I will write down my number one priority for the day (Action). Only then will I take my first sip of coffee (Reward).” This simple, powerful loop, practiced daily, can transform your relationship with your work, shifting you from a state of frantic reaction to one of calm, focused control.
