The Habit Loop: Your Blueprint for Building or Breaking Habits

Habits don’t just happen; they’re constructed. Every habit—good or bad—follows a loop of Cue, Craving Routine, and Reward. Mastering this loop can help you build the habits that create success or dismantle the ones that hold you back.

From Olympic training to rowing across the Atlantic, I’ve seen firsthand how habits shape outcomes. Let’s break down habit cues, the starting point of the loop, and explore how you can harness them to take charge of your actions.

Cue 1: Time

Time is the quiet architect of most habits. Whether it’s brushing your teeth in the morning or snacking every afternoon, your internal clock plays a powerful role in shaping behaviours.

During my Olympic training, my days were calibrated to the minute. At 7:30 am, I was on the water—no exceptions, no excuses. That early morning time cue triggered a cascade of actions: stretching, rowing, and relentless focus. It wasn’t just discipline; it was design. Time, when used intentionally, creates rhythm and consistency.

But time cues can also expose weaknesses. For example, if you always hit the vending machine at 3 pm, the habit isn’t about hunger—it’s about what that time represents. Are you bored? Fatigued? Time cues are a mirror, reflecting deeper patterns.

Motivation: Use time as your ally. Schedule habits at precise, predictable moments–daily, weekly, monthly, hourly. Want to meditate? Set a specific time each day. Want to stop mindless scrolling? Replace that nightly screen time with a new ritual, like reading or journaling.

Powerful Questions:

Cue 2: Location

Your environment is a living trigger. In The Responsibility Ethic, I talk about how our tiny rowing cabin became a cue for rest and recovery. After each gruelling shift, stepping into that cramped, salty space signalled one thing: recharge.

However, location cues can work against you. Walk into the kitchen and see food everywhere? That environment screams, “Eat me!” Walk into a gym and see a bench press? That environment screams, "Get to work!" Your surroundings often dictate your behaviour more than your willpower does.

Research supports this. Studies have shown that simply relocating to a new space can make it way easier to break old habits or establish new ones. Why? A fresh location wipes the mental slate clean, free from old triggers.

Motivation: Redesign your environment. Remove visual cues for bad habits, like snacks or clutter. Create spaces that encourage good habits—a clutter-free desk for work, a designated yoga mat for stretching.

Powerful Questions:

Cue 3: Preceding Event

One action naturally leads to another. This is the basis of habit stacking—using an existing habit as the cue for a new one.

When rowing across the Atlantic, the end of each shift was a cue to log data and prep for the next one. That routine wasn’t just practical—it reinforced discipline under pressure. On land, I use the same principle: “After I pour my morning coffee, I plan my top three priorities for the day.” The coffee becomes the trigger.

Preceding events make change frictionless. They piggyback on something you’re already doing.

Motivation: Identify a current habit you can build on. For example, “After brushing my teeth, I’ll floss.” Small, deliberate connections create momentum.

Powerful Questions:

Cue 4: Emotional State

Emotions are powerful, unpredictable triggers. They can cue destructive habits—like stress eating—or productive ones, like problem-solving under pressure.

During our Atlantic crossing, there were moments of fear and frustration. When the boat capsized, my stress response could have paralyzed me. Instead, I relied on a preconditioned habit: deep breathing. My 3-1-5 breathing technique (inhale for 3 seconds, hold for 1, exhale for 5) helped me move from panic to clarity.

But here’s the challenge: Emotional cues often require awareness in the moment. Feeling stressed? Lonely? Recognizing the emotion is the first step to transforming its influence.

Motivation: Train yourself to notice emotional states. Use negative emotions as triggers for constructive habits. For example, when stressed, try a short walk, breathing exercise, or journaling session.

Powerful Questions:

Cue 5: Other People

People are perhaps the strongest habit cues of all. The behaviours of those around you either lift you up or drag you down.

In my Olympic career, I was surrounded by people who shared my commitment to excellence. If I faltered, my teammates’ discipline reminded me to stay the course. On the Atlantic, the stakes were even higher. Each crewmate’s effort directly influenced our survival and success.

This dynamic works in every area of life. Studies show that if your friends are health-conscious, you’re more likely to adopt healthy behaviours. Conversely, being around people with negative habits can derail you.

Motivation: Surround yourself with people who reflect the habits you want to build. Seek accountability partners, mentors, or communities that reinforce your values.

Powerful Questions:

Before You Choose Your Habit Cue

Here’s the golden rule: Be specific. A vague cue leads to vague results. Saying, “I’ll exercise after work,” isn’t enough. Specify the trigger: “When I hang up my work bag, I’ll change into gym clothes and start my workout.”

Testing and refining are crucial. If a cue doesn’t work, don’t abandon the habit—adjust the trigger. Remember, this is a process of experimentation and growth.

Closing Thoughts

Habits are the oars that propel you forward—or the anchors that hold you back. By mastering habit cues, you take control of the first stroke in every action. Whether you’re building resilience, achieving a Gold Medal Moment, or simply breaking a bad habit, it all starts with the trigger.

“Every habit you build is a vote for the person you want to become. Cast your votes wisely.”