Challenge Tips

Use a Habit Loop

A habit loop is a simple and effective strategy to help you reach your fitness goals. It has 3 parts: a cue, a routine, and a reward. According to research, a habit loop boosts positive reinforcement to influence your brain to create a new pattern or routine.


In a habit loop, the cue triggers the action you want to take. For instance:

• Putting your running shoes next to the front door prompts you to take your morning jog
• Setting a reminder on your phone that tells you to take a 5-minute stretch break
• Unrolling your yoga mat alerts you that it’s time for your practice

The routine is the action you take. When your brain registers the cue, it tells your body to perform the action. The reward happens after you complete the routine. It should be something healthy that you enjoy, like taking an aromatherapy bath or listening to your favorite podcast.

The reward is an important part of making the habit “stick.” It teaches your brain that performing the action you want leads to a happy result.

While it may take a few attempts to establish a strong habit loop, once it sticks, you’ll benefit from a healthy regimen that happens automatically.

Your Action for Tonight

Create a new habit loop. It’s OK to start with something small, like setting an alarm to wake up 10 minutes early and do stretches, followed by a soothing cup of tea or coffee. Once you establish that new habit, you can add more loops to your routine.

Bonus Action: Social cues are powerful for habit formation! Ask a friend to join you on a weekly morning walk or evening spin class. When you’re accountable to another person, you’re less likely to skip or forget your routine.

Join us on day 5: A sneak peek - Use trackers to monitor your progress and motivate you to continue.

Missed day 3? Catch up here.