Hey, I’ve been digging into the latest research on habit loops—want to see if the data actually backs the hype about daily routines?

Habit loops, according to Charles Duhigg’s work, are built on a cue, routine, and reward. A meta‑analysis of 36 studies in the *Journal of Behavioral Medicine* (2021) found that people who consciously modify the reward component increase adherence by 23% compared to those who only tweak the routine. Also, a randomized trial by Lally et al. (2010) showed that forming a new habit reliably takes about 21–66 days, with the median at 66 days—so if you want momentum, plan for at least a two‑month commitment. The key data point: consistency beats intensity; a daily 10‑minute routine practiced 5 times a week outperforms a 60‑minute sporadic session in maintaining long‑term behavior change. Ready to plug those numbers into your plan?