How to Build Habits That Actually Stick: Understanding the Habit Loop

How to Build Habits That Actually Stick: Understanding the Habit Loop

When it comes to performance, mindset, and even confidence—habits shape everything.

Whether it’s getting stuck in negative self-talk or locking into a powerful pre-game routine, it’s not just about motivation… it’s about systems. And one of the most powerful systems you can learn is the habit loop.

Let’s break it down.

What Is the Habit Loop?

At the core of every habit—good or bad—is a three-part cycle:

1. Cue
   The trigger that signals your brain to begin a behavior.
   Example: You step onto the ice, hear the whistle, or check your phone.
2. Routine
   The actual habit or action you take.
   Example: Deep breathing, stretching, scrolling, or self-talk.
3. Reward
   The feeling or result that satisfies your brain.
   Example: Feeling calm, connected, distracted, or relieved.

Your brain is always looking for rewards. Once it notices a pattern that leads to a positive feeling, it starts to automate the process—creating a habit.

How to Use the Habit Loop to Create Better Habits

Here’s how to flip the switch and build habits that help your performance, energy, and focus:

1. Choose a Clear Cue

Tie your habit to something that already happens consistently in your day.

• After I tie my skates…
• When I sit in the car before training…
• As soon as I wake up…

Cues make your habit automatic. No decision-making needed.

2. Make the Routine Simple

Start small. One rep. One breath. One line in a journal.
Most people fail at habits because they go too big, too fast.

• Instead of “I’ll meditate every morning,” start with 1 minute of breathing.
• Instead of “I’ll write 3 pages,” start with one sentence of reflection.

Success builds momentum.

3. Reinforce the Reward

End your habit with something positive—ideally something you feel.

• A deep exhale and mental “good job.”
• Marking it off a checklist.
• Visualizing how this is helping you play better.

If your brain links the habit to a reward, it will want to do it again.

Why It Works for Athletes

Whether it’s pre-game nerves, overthinking after mistakes, or trying to stay consistent off the ice or mat—habits are the secret to stability under pressure.

Great athletes don’t always “feel like it.”
They build systems that carry them when motivation isn’t there.

And the habit loop is a system that works.

Want help building game-ready habits?
In FlowState Unleashed, we help athletes create powerful mental routines that reduce anxiety, sharpen focus, and turn confidence into something you can train

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