Crush Bad Habits Forever Using Cue-Craving-Response-Reward Technique
Aug 11, 2024
By Will Moore
Ever feel like you're stuck on autopilot, repeating the same unproductive behaviors day after day? You're not alone. I've been there, and I know how suffocating it can feel. At 18, I was suicidal, feeling trapped in a cycle of failure and self-doubt. Each day felt like a struggle, with my failure habits pulling me deeper into despair.
In those dark moments, I never imagined I could break free. But here's the thing – I discovered that breaking free from negative habits and forming good habits isn't just possible – it's the key to turning your life around.
It was about understanding a fundamental aspect of human behavior: the cue-craving-response-reward cycle. This isn't just another self-help buzzword. It's the habit formation framework that helped me build success habits across all areas of my life: Mindset, career, relationships, and physical and emotional health. Fast forward to today, and I've built a $321 million business and transformed my life completely.
The power of this cycle lies in its ability to reshape your daily routine for the better. It's not about willpower or motivation but understanding the mechanics of habit formation and using them to your advantage. And the best part? Anyone can learn and apply this, just as I did.
Ready to discover how this game-changing approach can level up your life, too? Let's dig in
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What is the Cue-Craving-Response-Reward Cycle?
The cue-craving-response-reward cycle is like the DNA of our habits. It's the hidden pattern behind why we do what we do, day in and day out.
The Four Components of Habit Formation
Think of it as a four-step pattern
Cue: This is the trigger that kicks off a habit. This can be anything – a time of day, a place, an emotion, or even a person. It's what tells your brain to go into autopilot for a specific habit. These are often common cues in our external environment.
Craving: This is the motivation behind your habit. It's not just about the cue, but what you want to change by responding to it.
Response: This is the actual habit you perform. It can be a thought or an action.
Reward: This is the end goal of every habit. The benefit you get from the habit, which makes you want to do it again.
Cue Routine Reward Example
Your phone buzzes bringing it to your attention (CUE), you then have the urge to look at the message (CRAVING), you then pick it up (RESPONSE), and your brain gets a little dopamine (REWARD). Next time your phone buzzes, you’ll want (crave) to pick it up, which is then reinforced again.
According to James Clear in Atomic Habits, "The cue is about noticing the reward, the craving is about wanting the reward, and the response is about obtaining the reward" (Clear 50).
We chase rewards for two main reasons:
First, they satisfy us by alleviating our cravings, providing temporary relief from the desire.
Second, they teach us. Our brain is always seeking rewards, and when we obtain one, we learn which actions are worth repeating in the future.
Listen to our Podcast on Habit Formation Model
If any part of the habit formation process or feedback loop is lacking, the behavior won't solidify into a habit. Without a cue, the habit never begins. If the craving is weak, there won't be enough motivation to act. If the behavior is too difficult, it won't be executed. And if the reward doesn't fulfill your desire, you won't be inclined to repeat the behavior.
Applying 4 Laws of Behaviour Change
The 4 Laws of Habit Change provide a framework for creating positive behaviors and breaking negative habits. They focus on making habits obvious to trigger easily, attractive to increase motivation, easy to reduce friction, and satisfying to reinforce the behavior.
Applying the 4 Laws to break this bad habit:
Make it Obvious (inverse): Hide the cue by turning off notification sounds and vibrations.
Make it Unattractive: Associate checking the phone with missing out on real-life experiences or losing focus on important tasks.
Make it Difficult: Place the phone in another room or in a locked drawer while working.
Make it Unsatisfying: Set up app blockers that show a discouraging message when trying to access distracting apps.
By applying these laws in reverse, we can make the habit of constantly checking the phone less appealing and harder to maintain, thus helping to break the cycle of distraction.
Understanding this cycle is like getting the cheat codes to your behavior. Once you know how it works, you can start to change it.
Read more: How to Work on Yourself
In his book, “Atomic Habits,” James Clear refers to this as the “Habit loop.” An endless feedback mechanism stemming from the fact that all behavior is driven by a desire to solve a problem which we then search for a solution for. Running 24/7, we’re continually scanning the environment, predicting what might happen next, trying out different responses, and learning from the results. This helps us distinguish between useful and useless actions, but all happens within a millisecond unbeknownst to us.
Identify Your Cues: The Triggers That Shape Your Behavior
Ever wonder why you suddenly crave a snack or feel the urge to check your phone? These actions often start with cues – the hidden habit triggers that set your habits in motion. Let's explore how to spot these sneaky cues in your daily life.
External Cues: What's Going on Around You
External cues are things in your environment that kick-start a habit. They're like the starting gun in a race. Here are some common ones:
Time: Maybe you always grab a coffee at 3 PM.
Location: Entering the kitchen might trigger snacking.
Other people: Seeing a friend could prompt you to check your phone.
Preceding action: Finishing a meal might cue you to reach for dessert.
Try this: For a day, jot down what's happening around you when you feel the urge to do a habit you want to change. You might be surprised at the patterns you find!
Internal Cues: What's Going On Inside You
Internal cues are trickier because they happen in your mind. They're like little whispers telling you to act. Common internal cues include:
Emotions: Feeling stressed might lead to stress-eating.
Thoughts: Thinking "I'm bored" could trigger social media scrolling.
Physical sensations: A slight headache might prompt you to grab a soda.
Here's a quick exercise: Next time you catch yourself doing a habit automatically, pause and ask, "What was I feeling or thinking just before this?" This can help you identify your internal cues.
Remember, spotting your cues is like finding the first piece of a puzzle. Once you know what triggers your habits, you're one step closer to changing them.
Craft Effective Routines: The Heart of Habit Change
Now that you know your cues, it's time to focus on the action part of the habit loop: the routine. This is where the real magic happens. Let's explore some smart ways to build routines that stick.
The Power of Tiny Habits
Ever tried to make a big change all at once? It's tough, right? That's where tiny habits come in. They're like habit seeds – small, easy to plant, and they grow over time. This concept is similar to the idea of atomic habits. Here's how to use tiny habits:
Start ridiculously small: Want to exercise more? Start with just one push-up a day.
Attach it to something you already do: Do that push-up right after brushing your teeth.
Celebrate each time: Give yourself a little cheer or fist pump. It sounds silly, but it works!
Remember, it's not about doing a lot. It's about doing something consistently. Those tiny actions add up over time.
Read More: How Small Changes Lead to Big Results
Habit Stacking: Building on What You Already Do
Habit stacking is like creating a habit sandwich. You take a new habit you want to form and stack it between two things you already do. Here's how it works:
Identify a current habit: Let's say you always drink coffee in the morning.
Add your new habit: Right after drinking coffee, you'll read one page of a book.
Follow with another existing habit: Then you'll eat breakfast as usual.
The formula is: After [CURRENT HABIT], I will [NEW HABIT].
For example: "After I drink my morning coffee, I will read one page of my book."
This method makes it easier for your brain to remember and do the new habit because it's sandwiched between familiar actions.
Let's look at an example of transforming a negative routine into a positive one:
Old routine: Feeling stressed (cue) → Scrolling social media (routine) → Temporary distraction (reward)
New routine: Feeling stressed (cue) → Take three deep breaths (new routine) → Feeling calmer (reward)
By keeping the same cues and rewards but changing the routine, you're more likely to stick with the new habit.
Remember, the key to successful routines is making them easy and enjoyable. In the next section, we'll explore how rewards can make your new habits irresistible.
Reward Yourself: Making Change Irresistible
Rewards are like the cherry on top of your habit sundae. Rewards deliver contentment. They're what make you want to repeat a habit. When you do something you enjoy, your brain releases a chemical called dopamine. This makes you feel good and want to repeat the action. By linking rewards to your new habits, you're basically training your brain to crave rewards associated with good behavior.
Let's dive into how to use rewards to make your new habits stick.
Understanding Immediate vs. Delayed Rewards
Our brains love instant gratification. That's why it's easier to scroll through social media (immediate reward) than to exercise (delayed reward). But here's the trick: you can hack this system.
Immediate Rewards: These are the instant feel-good moments. Like the taste of a cookie or the buzz of a new 'like' on your post. These often activate our sensory nervous system.
Delayed Rewards: These are the long-term benefits. Like better health from exercising or more money from saving.
The key is to add immediate rewards to habits with delayed benefits. For example, if you're trying to exercise more, the delayed reward is better health, but you can add an immediate reward by listening to your favorite podcast only while exercising. This way, you get a quick win every time you do the habit, making you more likely to stick with it. This approach provides a more immediate benefit to reinforce the habit.
Creating Reward Systems That Work for You
Everyone's different, so your rewards should be too. Here are some ideas to create a reward system that clicks for you:
Use a habit tracker: Mark off each day you complete your habit. Seeing that streak grow is a reward in itself!
Treat yourself: Set up a points system. For every week you stick to your habit, you earn a small treat.
Social rewards: Share your progress with friends or join a group with similar goals. Their encouragement can be a powerful reward.
Positive self-talk: Never underestimate the power of patting yourself on the back. A simple "Good job!" to yourself can go a long way.
Remember, the best reward is one that makes you feel good without undoing the positive effects of your new habit. So if you're trying to eat healthier, maybe don't use cake as a reward!
Overcoming Common Obstacles in the Habit Formation Process
Let's face it: changing habits isn't always smooth sailing. You might hit some bumps along the way. But don't worry! Let's look at some common obstacles and how to tackle them head-on.
Deal with Setbacks and Relapses
Slipped up on your new habit? It happens to everyone. Here's how to bounce back:
Don't beat yourself up: One slip doesn't erase all your progress.
Get back on track immediately: Don't wait for Monday or next month. Start again right now.
Learn from it: Ask yourself what triggered the setback. This info can help you avoid future slips.
Read More: How to Change Yourself
Progress isn't a straight line. It's okay to zigzag a bit on your way to your goal.
Adapt to Changes in Your Environment
Life throws curveballs. Your routine might get disrupted by a new job, a move, or even a global pandemic. Here's how to keep your habits strong:
Identify new cues: In a new environment, look for new triggers for your habits.
Be flexible: If you can't do your habit the usual way, find a similar alternative.
Use "if-then" planning: For example, "If I can't go to the gym, then I'll do a home workout."
The key is to stay flexible. Your exact routine might change, but the core habit can remain.
Maintaining Motivation for Long-term Success
Sometimes, the initial excitement wears off. Here's how to keep your motivation burning:
Remind yourself why: Write down why this habit matters to you. Read it when you feel unmotivated.
Track your progress: Seeing how far you've come can be a huge motivator.
Celebrate milestones: Did you stick with your habit for a month? Celebrate it!
Join a community: Connect with others working on similar habits. Their support can keep you going.
Remember, motivation often follows action. Sometimes, you just need to start, and the motivation will catch up.
A cool trick: Try the "two-minute rule." If you're struggling to start, commit to doing just two minutes of your habit. Often, you'll end up doing more once you've started.
Applying the Cue-Craving-Response-Reward Framework to the 5 Core Areas of Life
Now that we've explored the cue-routine-reward cycle, let me show you how I apply it to revolutionize what I call the 5 core areas of life. This approach is the heart of my Moore Momentum system, ensuring you are building momentum in all the ways that truly matter for overall success and happiness.
I've discovered through my own journey that true fulfillment comes from nurturing and balancing these five essential areas: Mindset, Career & Finances, Relationships, Physical Health, and Emotional Health & Giving Back.
Neglecting any one of these areas creates an imbalance affecting all others. Conversely, progress in one area often sparks improvements across the board. This holistic approach ensures I'm not just successful in one aspect of life, but truly thriving as a whole person.
Let's explore how we can use the cue-craving-response-reward framework to build powerful habits in each core:
1. Mindset Core
Developing a growth-oriented mindset is the key to personal development. Here's a habit to foster this:
Example: Daily Affirmation Practice
Cue: You see your reflection in the mirror while brushing your teeth
Craving: You feel the urge to boost your confidence
Response: You recite a positive affirmation
Reward: Your brain releases feel-good chemicals, boosting your mood
Next time you see your reflection, you'll crave that confidence boost, reinforcing the habit.
Read More: How to Become Strong Mentally
How to implement:
Make it OBVIOUS: Place affirmation cards on your bathroom mirror.Â
Make it EASY: Start with just one short affirmation.
Make it FUN/REWARDING: Choose affirmations that resonate strongly with your goals.Â
Make it AUTOMATIC: Set up a daily phone reminder for affirmation time.
2. Career and Finances Core
Boost your professional growth and financial health with this habit:
Example: Weekly Financial Check-in
Cue: Your phone reminder goes off on Sunday evening
Craving: You feel the urge to gain control over your finances
Response: You review your expenses and update your budget
Reward: You experience a sense of financial clarity and reduced anxiety
Next time the reminder goes off, you'll crave that feeling of financial control, reinforcing the habit.
How to implement:
Make it OBVIOUS: Set a recurring calendar reminder for Sunday evenings.Â
Make it EASY: Use a user-friendly budgeting app to simplify the process.Â
Make it FUN/REWARDING: Pair the task with a favorite beverage or snack.Â
Make it AUTOMATIC: Set up automatic transfers to savings after each check-in.
3. Relationships Core
Strengthen your connections with this simple yet powerful habit:
Example: Daily Check-in
Cue: You finish your workdayÂ
Craving: You feel the urge to connect with a loved oneÂ
Response: You call or have a face-to-face conversation with your parents or close friendÂ
Reward: You feel more connected and supported
Next time you finish work, you'll crave that feeling of connection, reinforcing the habit.
How to implement:
Make it OBVIOUS: Set an alarm on your phone for the end of your workday labeled "Connect with loved one".Â
Make it EASY: Start with a simple "How was your day?" and listen attentively.Â
Make it FUN/REWARDING: Share one good thing that happened during your day and ask about theirs.Â
Make it Consistent: Choose a regular time each day for this check-in, adjusting as needed for your schedule.
Read More: How to be a Better Listener in a Relationship
4. Physical Health Core
Improve your physical wellbeing with this habit:
Example: Evening Walk Ritual
Cue: You finish clearing the dinner table
Craving: You feel the urge to stretch your legs and get fresh air
Response: You take a 15-minute walk around the neighborhood
Reward: You experience a boost in energy and mood
Next time you finish dinner, you'll crave that energized feeling, reinforcing the habit.
How to implement:
Make it OBVIOUS: Leave your walking shoes by the door as a visual cue.Â
Make it EASY: Start with just 5 minutes if 15 seems daunting.Â
Make it FUN/REWARDING: Create a playlist of favorite podcasts or music for the walk.Â
Make it AUTOMATIC: Set a recurring alarm for walk time on your phone.
5. Emotional and Mental Health Core
Nurture your emotional wellbeing with this practice:
Example: Evening Mindfulness Practice
Cue: You hear your evening alarm at 9 PM
Craving: You feel the urge to unwind and relax after a long day
Response: You sit down and practice 10 minutes of mindfulness meditation
Reward: You experience a sense of calm and reduced stress
How to implement:
Make it OBVIOUS: Create a cozy, inviting space for meditation e.g., a quiet nook with a comfortable cushion, soft lighting, and calming decor in your bedroom or living room.
Make it EASY: Begin with just 2 minutes of mindfulness, gradually increasing.Â
Make it FUN/REWARDING: Use a meditation app or habit tracker to track sessions and earn achievements.Â
Make it AUTOMATIC:Â Set a 9 PM alarm labeled "Mindfulness Time."Â
Remember, these are just starting points. The power of the habit cycle lies in its flexibility. You can adapt it to create habits that resonate with your unique goals and lifestyle in each of these core areas.
Conclusion - Cue Craving Response Reward:
We've covered a lot of ground in our deep dive into the cue-craving-response-reward framework. Let's wrap it up and set you on the path to transforming your habits and your life.
Changing habits isn't about perfection – it's about progress. Here are the key takeaways to keep in mind:
Awareness is power: Recognizing your cues and existing routines is the first step to change.
Start tiny: Small, consistent actions lead to big results over time.
Make it easy: The easier a habit is to do, the more likely you are to stick with it.
Reward yourself: Celebrate your wins, no matter how small, to keep motivation high.
Be patient: Habit change takes time. Trust the process and keep going.
Adapt and adjust: If something isn't working, it's okay to tweak your approach.
Think holistically: Apply the framework across all five core areas of your life for balanced growth.
You now have a powerful tool at your fingertips. The habit loop isn't just a concept – it's a key that can unlock doors to personal growth you never thought possible.
🚀 READY TO HACK YOUR HABITS?
You've just unlocked the power of the cue-action-reward cycle. Now it's time to put this knowledge into action and start transforming your habits across all areas of your life.
Ready to take the first step? Here's your mission:
Take our quick Core Values Quiz: Core Values Quiz
This 1-2 minute quiz will help you identify where you stand in the 5 Core Areas of Life, giving you a clear starting point for your habit transformation journey.
Based on your results, choose one area to focus on first.
Apply the cue-craving-response-reward framework to create one new habit in this area.
Remember: Start small, be consistent, and celebrate your progress!
OUR MISSION: To make your habit transformation journey so simple, fun, and rewarding that your momentum becomes inevitable.
The game of life is waiting. Ready Player One?
FAQs
Q1: How long does it take to form a new habit?
A: The time it takes to form a new habit can vary widely from person to person. While you may have heard that it takes 21 days, research suggests it can actually take anywhere from 18 to 254 days, with an average of 66 days. The key is consistency, not perfection. Focus on making your new habit small and easy to do every day.
Q2: Can I work on multiple habits at once?
A: While it's possible to work on multiple habits simultaneously, it's often more effective to focus on one habit at a time, especially when you're just starting out. This allows you to direct all your energy and attention to making that single habit stick. Once a habit becomes more automatic, you can consider adding another.
Q3: What if I miss a day in my new habit routine?
A: Missing a day doesn't erase your progress. The key is to get back on track as soon as possible. Remember, it's not about being perfect; it's about being consistent over time. Use the "never miss twice" rule: if you miss one day, make sure you get back to your habit the next day.
Q4: How can I make my good habits more attractive than my bad habits?
A: One effective strategy is to pair something you need to do (your new, good habit) with something you want to do (a reward you enjoy). This is called temptation bundling. For example, only listening to your favorite podcast while exercising. Additionally, reframe your mindset around the habit. Instead of "I have to do this," try thinking "I get to do this."
Q5: What if I can't identify the cue for a bad habit I want to change?
A: Sometimes cues aren't obvious. Try keeping a habit diary for a week. Each time you catch yourself doing the habit you want to change, write down the time, location, your emotional state, who you're with, and what you did immediately before. Patterns will likely emerge, helping you identify your cues.