The Trigger-Reaction-Reward Cycle 🍩
“People do not lack strength; they lack will.” — Victor Hugo
“Changing habits isn’t about sheer willpower. Forget that nonsense. It’s about figuring out the loop—what sets you off, what you crave, how you react, and the payoff that keeps you coming back. Your habits are not random; they are meticulously reinforced patterns seeking purpose. Hungry for meaning.”
I once knew a woman who insisted her late-night snacking was “just a silly indulgence.” But there was more to that midnight fridge raid.
She was lonely. She craved comfort and silence away from the day’s demands.
That spoon in the ice cream container wasn’t the goal. It was the distraction. A fleeting moment of comfort she couldn’t find anywhere else.
Once she recognized the pattern, she realized her nightly routine was about self-soothing, not hunger. Her midnight munchies offered a sense of calm. And once she spotted the loop, she knew what had to change.
Now it’s your turn. Take a paper and pen.
Pinpoint one habit that hounds you daily, then write down the four stages: trigger, craving, reaction, and reward. Name them plainly. Be honest.
If your loop is scrolling social media for hours, what starts it? Boredom? Anxiety? Then what is the actual itch you’re hoping to scratch?
Observe, don’t judge. See it for what it is. Once you see the chain, you can replace the unhelpful piece with a healthier twist that delivers a similar reward.
“People do not lack strength; they lack will.” — Victor Hugo
Spotted any loops in your life that keep repeating?
Maybe you’ve broken one before. Maybe you’re staring one down now.
Drop a note in the comments.
Share the pattern, the reward, and how you’re shifting it. We learn so much from hearing each other’s stories. The messy stuff. The raw stuff. Let’s keep it real.
Here’s the deal.
You’ve got the power to see through your loops and rewrite them. Shift them toward something that actually matters. Keep digging. Keep pushing. Keep searching out that purpose.
I’m right here, cheering you on, one loop at a time.
You’ve got this.
Wishing you clarity and courage,
—Ryan