Habit Trigger Mapper

Map the cue, feeling and reward behind a habit you want to change — and get a plan built around them.

Habits run on cues: a time, a place, a feeling, or something that just happened. Mapping those cues, and the reward the habit delivers, is the first step to changing it. Choose a habit, tick what usually comes before it, and get a written habit loop with a plan.

1. Which habit do you want to map?

Scrolling social media Watching short videos Checking messages or email Gaming Snacking Browsing or shopping online

or your own:

2. When does it usually start?

First thing in the morning Mid-afternoon In the evening In bed at night

3. Where are you?

At my desk On the sofa In bed Commuting or waiting In the kitchen

4. How are you feeling just before?

Bored Stressed Tired Anxious Lonely Avoiding a task

5. What happened just before?

A notification Finishing a task Getting stuck on a task Sitting down Waking up

6. What does the habit give you?

A break from effort Relief from stress or boredom Connection with people Something new or interesting A sense of completion

Map my habit

Your habit loop

Your plan

This tool maps patterns in behaviour. It does not assess addiction or any medical condition. If a habit feels out of control or is harming your health, work, money or relationships, speak to your GP.

Keep your results

Print or save as PDF “Email me my results” opens with The Brief. We will only ever email you if you explicitly ask us to.

The idea behind it

Habits are behaviours triggered by context rather than by a fresh decision each time. Changing the context, adding friction, and planning a substitute that delivers a similar reward are standard behaviour-change techniques. Background: Why do habits become compulsive?

Free, no registration, nothing stored. This tool is educational and does not diagnose any condition. If you are worried about your health, speak to your GP.

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