Module 2 · Understand

How habits work

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The mechanics: automaticity, cues, reward, friction and why habits fail.

By the end of this module

You will have a working model of habits — how they start, strengthen, fade and change — and see through the common myths.

Automaticity: when behaviour runs itself — What “automatic” actually means, and why habits become automatic. (6 min · Intermediate)
Habits, intentions and goals — Why good intentions lose to old habits in familiar situations — and win when things change. (6 min · Intermediate)
Cue → behaviour → consequence — The three-part pattern behind every habit, and the triggers that set it off. (6 min · Beginner)
Context-dependent behaviour — Why habits are tied to places, times and people — and move poorly between them. (6 min · Intermediate)

Reinforcement and reward — Consequences teach: what follows an action shapes whether it comes back. (6 min · Intermediate)
Friction: the small effort that decides — Tiny extra steps quietly decide what you do — in both directions. (5 min · Beginner)
Habit strength — How strong a habit is depends on repetition, stable context and how automatic it feels. (6 min · Intermediate)
The life of a habit — Acquisition, maintenance, interruption and change — four phases that need different things. (7 min · Intermediate)

Why habits fail — Too big, no clear cue, an unstable context, or no reason to keep going. (6 min · Beginner)
Common habit myths — including “21 days” — Where the famous numbers came from, and why there is no universal deadline. (6 min · Beginner)
Why consistency matters more than perfection — Consistency in the same context builds the habit; one missed occasion is not total failure. (5 min · Beginner)