Ep. 95 - The Craving-Reward Habit Loop

What makes a habit sustainable—one that makes you excited to build?

It’s not just about discipline or consistency. It’s about what your brain wants to come back to.

And that comes down to choosing the right craving—and satisfying it well. 

In this episode, we re-explore James Clear's four-part habit loop—cue, craving, response, reward—with a spotlight on the craving–reward connection that changes everything. 

Because when you choose a craving that reflects your deepest yearning—and pair it with a reward that truly satisfies that yearning—you create a loop that doesn’t just help you show up…

 It becomes a loop you want to repeat. 

That’s what makes a habit feel easier to stick with, because you know in the process you're satisfying an internal yearning that's been seeking resolution for some time--and has been a bottleneck of sorts in your life.

In this episode, we explore: 

• Why craving is the most powerful part of the habit loop
• How to make your craving honest, compelling, and identity-expanding
• What it means to satisfy a yearning vs. just check a box
• The unexpected reward of stillness, silence, and internal ease
• Why some habits quietly drain you—and how to shift them
• Several real-life examples of potent cravings-rewards to help you see how you can apply this in your own life
• How this work actually helps you live more freely and fully

Reflection questions to take with you: 

• What is the true craving underneath the habit I want to build?
• If I slow it down… what am I really yearning for in this area of my life
• What kind of reward would satisfy that craving deeply enough that I’d want to come back to it—not just once, but over time? 
• What would shift if I started designing habits around my energy, identity, and freedom—not just my to-do list?
• How could I anchor my next habit in a reward that feels like a return to myself? 

Cited Resources

• Atomic Habits by James Clear
• James Clear's Article Bank
• How to Start New Habits That Actually Stick by James Clear
• The Habits Guide: How to Build Good Habits and Break Bad Habits by James Clear

If this episode resonated with you, please take a moment to share it with someone who might find it helpful.

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