05/08/2024
Has anyone ever explained to you what a “Habit Loop” is?
The habit loop of trigger or cue, behavior or routine, and reward is a fundamental aspect of building habits, whether it related to diet or exercise.
The trigger could be a specific time of day, an emotional state, or even a visual cue like seeing workout clothes. This trigger prompts the behavior or routine, which could be eating a healthy meal or going for a walk. Following the behavior, the reward plays a crucial role in reinforcing the habit loop. For diet, the reward might be the feeling of satiety or the enjoyment of a tasty, nutritious meal. In exercise, it could be the endorphins you feel post-workout or the sense of accomplishment. Over time, these repeated patterns solidify into habits, making healthy choices and physical activity more automatic and sustainable.
We generally have many triggers or cues throughout the day, diet/exercise related or not. It’s important to focus on these behaviors to help shape us to continue building those healthy habits.
Breaking an unhealthy habit in diet or exercise involves understanding and altering the habit loop. First, identifying the trigger or cue that prompts the undesirable behavior is crucial. This trigger could be stress, boredom, or even environmental cues like the sight of unhealthy snacks. Once recognized, consciously replacing the unhealthy behavior or routine with a healthier alternative is key!! For instance, swapping out sugary snacks for fruits or going for a walk instead of mindlessly snacking during breaks. Finally, reinforcing this new behavior with a reward system is vital for sustaining the change.
Treating oneself to a non-food related reward like watching your favorite show or spending time with family/friends will help solidify the habit further. By consistently implementing this revised habit loop—identifying triggers, substituting with healthier behaviors, and rewarding positive changes— you can gradually stray away from unhealthy habits and build a healthy lifestyle!
