Free Resource · The Science of Habits
Habit Cycle Worksheet
Map your current habit loop, build a better one, and make healthy behaviors stick — using the exact framework from The Science of Habits.
What’s Inside
A Step-by-Step Tool to Replace Any Bad Habit
Developed from the clinical framework in Chapter 5 of The Science of Habits, this worksheet guides you through understanding your existing habit loop and designing a healthier one to take its place.
Whether you’re tackling emotional eating, procrastination, or stress-driven scrolling, every habit runs the same four-phase neurological loop. Once you can see yours clearly, you can rewire it.
Identify your Trigger
The cue — environmental or emotional — that starts the loop.
Recognize the Craving
The urge or anticipated reward driving you toward the behavior.
Define the Action
The habit itself — what you actually do when the loop runs.
Clarify the Reward
What the brain gets — and why it encodes this behavior to repeat.
Build an Alternate Cycle
Design a replacement habit that satisfies the same craving, differently.
Who this is for
Anyone committed to lasting behavioral change who has struggled to break free from patterns that keep repeating — regardless of how much they know they should stop.
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The habit science behind this worksheet is in The Science of Habits. HabitRx is live at habitrx.app
From the Author
The Science of Habits
This worksheet is a companion to Chapter 5. The full book explains the neuroscience behind every habit loop — why they form, why they’re so hard to break, and the clinical method for replacing them permanently.
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