Change the Cue - Change the Habit

So let’s explore habit science. I would like you to reflect on your habits - both the ones that serve you well and the ones that don’t.

Because when you become truly aware of what you're doing - and more importantly, what triggers your actions - you gain the power to change them. 

That mindful awareness is the first step in transforming a habit, whether it’s one you want to build or one you’d rather break.

So to start, think about a habit that you want to change. 

Maybe it’s reaching for a bowl of ice cream, grabbing a piece of candy, or pouring a glass of wine after a stressful day. 

These actions feel automatic, and for a good reason—they're deeply wired into your brain’s neural pathways.

We crave the comfort, the taste, and the momentary relief these habits bring. But if you step back and look at what’s really happening, you’ll see a deeper truth: You’re engaging in self-soothing. 

You’re using food or drink as a way to cope, to unwind, to regulate emotions.

What if you swapped that habit for something else that provides the same relief—without the guilt or negative consequences?

Next time you feel the urge to soothe yourself with a snack or a drink, pause.  First think, what is the cue?  What is driving my action? 

And then ask yourself, “What else can I do right now that would make me feel better?”

Here are a few simple swaps:

• Call a friend for a quick chat

• Journal your thoughts

• Make a cup of tea and curl up with a book

• Step outside for a walk

• Substitute a healthier food or drink choice

You don’t have to get it perfect right away. The key is to experiment and find what works for you.

Now for the science: 

Here’s something fascinating. When we perform a habit, our brain actually powers down. 

It doesn’t have to think or process—it simply follows the established pathway. The basal ganglia, the part of our brain responsible for habit formation, allows us to go on autopilot. That’s why we don’t have to consciously think about brushing our teeth, tying our shoes, or making coffee in the morning.

Focusing on the cue is one of the easiest ways to change a habit.

By focusing on the cue, we can disrupt the cycle and redirect it toward a more positive behavior.

For me, one of those cues happens when I start cooking dinner.

I open the fridge to grab ingredients, and there it is—a piece of cheese. Without thinking, I grab it. 

And what naturally follows? A glass of wine - because in my mind, cheese and wine go together.

Once I recognized this pattern, I knew I had options:

• Remove the cue: Don’t buy the cheese (easier said than done!).

• Change the behavior: Replace the cheese with something that doesn’t trigger wine, like hummus and carrots or an olive tapenade.

• Reframe the reward: Make an infused sparkling water with fresh fruit to sip on instead—still special, still enjoyable, but without reinforcing the habit I wanted to shift.

Think about a habit you’d like to change. What’s the cue that triggers it? What can you swap in its place?

Once you start seeing your habits as a loop that can be modified, you’ll realize you have more control than you thought. 

Awareness creates choice, and choice creates change.