In our last two blog posts, we explored the powerful role that habits play in shaping our behaviour and influencing organisational culture. We unpacked why we’re such creatures of habit and highlighted how these automatic behaviours can define the emotional climate of a workplace.

We also examined Charles Duhigg’s widely cited habit loop, which consists of a cue, a routine and a reward. Here’s a quick refresher:

When you hear your phone ping with an email notification (cue), you check your inbox (routine), and enjoy the mental diversion it brings (reward), especially if you’re feeling bored. That sense of craving is vital. If you can meet that craving in a different way, you can rewire the habit.

Reshaping habits takes conscious effort and resilience, but with persistence, it’s entirely possible. Here’s a straightforward four-step behaviour change framework to guide you:

1. Identify the routine

Start by pinpointing the habit you want to change. What are you actually doing?
Do you pour a large glass of wine every evening after the children are in bed?
Do you hit the vending machine each afternoon for a chocolate fix?
Do you binge-watch just one more episode on Netflix instead of getting to bed on time?

2. Experiment with rewards

Rewards satisfy the craving behind the habit, but what exactly is the craving? Is it the taste of the wine? The sense of relaxation? Or perhaps a rare chance to connect with your partner?

Once you’ve identified a few possibilities, test out alternative behaviours that could meet the same emotional or sensory need.

• If it’s about taste, could a fruit smoothie, herbal tea or a refreshing juice hit the spot?

• If it’s relaxation you’re after, how about a bath with candles and calming music, some light yoga, or a short mindfulness practice?

• If it’s connection, could you cook a meal together, have a conversation, or play a game of cards?

Try four or five different alternatives. Set a timer for 15 minutes after each one, then check in with yourself: Do I still feel the urge?
If the craving persists, try a different reward. Understanding what truly satisfies you is key to emotional intelligence and successful habit change.

3. Isolate the cue

This step is trickier but crucial. Most habitual behaviours are triggered by cues that fall into five common categories:

• Location – Where are you?

• Time – What time is it?

• Emotional state – How do you feel?

• Other people – Who’s around you?

• Immediately preceding action – What just happened?

Let’s go back to the wine example:

• Location: You’re in the kitchen

• Time: It’s 7:30pm

• Emotional state: You feel frazzled and exhausted

• Other people: Your partner is nearby

• Previous action: You’ve just put the kids to bed

Record these five elements for a few days. Look for patterns. If one stays the same, say, the act of putting the kids to bed, you’ve found your cue. If your emotional state consistently points to mental exhaustion, you know what you’re really trying to soothe.

4. Create a plan

Now that you’ve identified both the cue and the craving, replace the routine. Write down a simple plan:
After I put the kids to bed, I’ll run a bath, light candles and read a book to help me unwind.

Then, take action. The first few attempts may feel forced, and it might not work every time. But with repetition and reflection, the new behaviour will embed itself, and eventually become automatic.

That’s the power of behavioural self-awareness. That’s the science of habit change, and that’s how small intentional changes can create a ripple effect in your personal wellbeing and your workplace culture.

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