Everybody has some daily routines that seem to run on autopilot. Some serve us well, like a good workout in the morning. Others just feel like innate mistakes, like hitting that snooze button again and again, or endlessly scrolling social media with a deadline looming over you- procrastination, after all.

What if habits are not fixed personality traits but are rather highly engineered automated loops? And what if by understanding the pattern they follow could be deconstructed and built back better?

Hence the term "reverse engineering your habits" advocates a modern approach toward building good habits and self-development.

Think of a habit like a small machine in your brain. Most habit machines tend to operate following a pretty straightforward pattern consisting of four steps (popularly known as the "Habit Loop" by James Clear) that is at the cornerstone of habit loop psychology:

Cue: The trigger that activates the automated behaviour. (For example: feeling overwhelmed by a big project, finishing dinner, or your phone buzzing in your pocket)

Craving: Motivation or desire for carrying out the habit. What need does it fulfill? (E.g., panic to run away from stress, just need to relax, really afraid of missing out)

Response: The actual behaviour or habit carried out. (Opening a social media app, maybe eat something, or write just one sentence in a journal)

Reward: The satisfaction derived from the response which reinforces the loop. (Temporary relief and distraction, good food, feeling pleased or clear).

Let’s Deconstruct Procrastination:

Imagine reports are your favorite things to postpone.

Cue: Thinking about something on the to-do list and feeling overwhelmed.

Craving: Trying to get away from something uncomfortable or that requires much mental effort; being tempted by anything offering instant gratification or stimulation.

Response: Crack open YouTube, check the mails, make a cup of coffee - anything but working on that report.

Reward: This is a short-term reward of distraction and can be novel or minimizing mental exertion. Learning: "Feeling overwhelmed by report → Do something else → Feel slightly better (for now).” It only makes the loop stronger.

If one wants to know how best to shed procrastination, learning this sequence is already a great step to be able to stop the cycle and create better productivity.

Now, Let’s Reassemble Better:

Once you realize the structure, you can tune into one or more stages to break bad habits and start new ones:

Change the Cue: Is there any way of making the trigger less potent? Break the report into tiny steps, so none is overwhelming. Turn off phone notifications (common cues to procrastinate).

Craving: Accept the craving for relief but find a healthy outlet; inhale deeply five times; reframe the task as focusing on how good it feels to complete a small step.

Change the Response: Make the desired action easier. Use the "2-Minute Rule": Commit to doing it for no longer than 2 minutes to get started. Make opening YouTube harder: Install a website-blocking app.

Adjust the Reward: Treat yourself right after finishing a small part of the report. (e.g., stand up and stretch, listen to one song). Make the productive action satisfying.

These are simple but effective productivity tips grounded in behaviour science.

For the Good Habit (Journaling):

Do you want to be consistent with journaling but never seem to? The four-step framework can be used to build better habits:

Cue: Make it obvious. Leave your journal and pen on your pillow or wherever you drink your coffee. Set a time on your phone.

Craving: Tie it to a desire. Remind yourself of the sense of clarity or calmness that comes from journaling. Think of it as your reward, your "me time".

Response: Make it easy. Start with writing just one sentence or a bullet point. Do not try to be perfect.

Reward: Make it satisfying. Celebrate the sense of accomplishment. Mark your streak on a calendar. Enjoy the moment.

This way small changes can gradually lead to a great improvement in one's daily routine.

Become the Architect:

Habits feel automatic, but they are not the defining factor in one's life. When you break down the way they are made - by the cue, craving, response, and reward - you give yourself the opportunity to consciously reinvent them. Pick a habit this week; grab your metaphorical screwdriver, and see how it all fits in. You will be surprised at how much power you actually have in reconstructing a more suitable routine.

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