Dr. Jud

Map Your Habits for Lasting Change

A free tool from Dr. Jud Brewer, based on 20+ years of neuroscience research

The Habit Mapper is a free 4-page PDF worksheet that helps you understand why your habits stick — and how to change them. Map the trigger-behavior-result loop behind any unwanted habit, from anxious thinking to emotional eating.

Get the Free Habit Mapper

What Is the Habit Mapper?

The Habit Mapper is a free, downloadable 4-page PDF worksheet developed by Dr. Jud Brewer from his research at Brown University, Yale, and MIT. It gives you a structured way to see your habits clearly — not to judge them, but to understand them.

Based on the same framework from Dr. Jud's TED talk (viewed over 20 million times), the Habit Mapper walks you through the three components of every habit: the trigger that starts it, the behavior itself, and the result that keeps it going. When you map these out on paper, patterns emerge that you can't see when a habit is running on autopilot.

Whether you're using it alongside one of Dr. Jud's books (Unwinding Anxiety, The Hunger Habit) or as a standalone tool, the Habit Mapper provides the foundation for change. You don't need any special training to use it — just a pen and honest curiosity about your own patterns.

The Habit Loop: Trigger, Behavior, Result

Every habit — good or bad — follows the same three-part loop. Understanding yours is the first step to changing it.

1

Trigger

The internal or external event that sets a habit in motion. Triggers can be emotions (anxiety, boredom, loneliness), thoughts ("I deserve this"), physical sensations (hunger, tension), or situations (coming home from work, opening your phone).

2

Behavior

The habit itself — what you do in response to the trigger. This could be reaching for food, scrolling social media, lighting a cigarette, worrying, procrastinating, or any repeated action your brain has learned to perform automatically.

3

Result

How you feel after the behavior — both immediately and later. The short-term "reward" (relief, distraction, pleasure) is what keeps the loop spinning. The Habit Mapper helps you see whether the result actually delivers what your brain promised.

How to Use the Habit Mapper

1

Pick one habit you want to change

Start with a single habit — the one that's bothering you most right now. Trying to map everything at once dilutes your attention.

2

Notice your triggers

Over the next few days, pay attention to what happens right before the habit kicks in. What were you feeling? What were you thinking? Where were you?

3

Describe the behavior

Write down exactly what you do. Be specific — not "I eat badly" but "I eat chips standing at the kitchen counter at 9pm."

4

Pay attention to how you actually feel afterward

This is the most important step. Don't guess — check. Do you feel better? Worse? The same? Your brain may have been running an outdated reward calculation.

5

Review your map — look for patterns

After mapping several instances, step back and look at the bigger picture. When do triggers cluster? Are the results as rewarding as your brain expected?

6

Approach with curiosity, not judgment

The goal isn't to criticize yourself — it's to see clearly. Curiosity is more powerful than willpower. When you get genuinely interested in your habit loop, change follows naturally.

Who Can Benefit?

The Habit Mapper works for any unwanted habit or behavior pattern. People commonly use it for:

  • Anxiety and worry — mapping the worry loop to see how anxiety feeds itself
  • Emotional eating — understanding what triggers eating when you're not hungry
  • Smoking and vaping — identifying the moments and feelings that trigger cravings
  • Procrastination — seeing the avoidance pattern and what drives it
  • Screen habits — recognizing the triggers behind compulsive phone checking or scrolling
  • Any unwanted behavior — from nail biting to anger to shopping to substance use

Clinicians, therapists, and educators: A dedicated version with facilitation guides and group activities is available at the clinician Habit Mapper page.

Frequently Asked Questions

How long does it take to break a habit?

There's no universal timeline — it depends on the habit, how long you've had it, and how consistently you practice awareness. Research shows that mindfulness-based approaches can produce measurable changes in as little as a few weeks. The Habit Mapper helps you build the awareness muscle that accelerates the process.

Do I need to print the Habit Mapper PDF?

Printing is recommended because writing by hand engages your brain differently than typing, which can deepen the mapping process. However, you can also fill it in digitally using a PDF annotation app on your tablet or computer.

Can I use the Habit Mapper for multiple habits?

Yes. Print or save multiple copies and map each habit separately. We recommend starting with one habit at a time so you can give it your full attention. Once you've mapped one habit thoroughly, move on to the next.

Is this the same worksheet from Unwinding Anxiety or The Hunger Habit?

The Habit Mapper is a standalone tool based on the same trigger-behavior-result framework described in Dr. Jud's books. It works as a companion to any of his books or as an independent resource for anyone who wants to understand their habits better.

Can I share the Habit Mapper with my clients or students?

Absolutely. If you're a clinician, therapist, educator, or coach, there's a dedicated clinician version with additional guidance for facilitating habit mapping with patients and groups. Visit the clinician version at drjud.com/mapmyhabit-clinicians/ for resources designed for professional use.

What if I can't identify my triggers?

That's completely normal — most people can't at first. Triggers are often subtle (a feeling, a thought, a time of day) rather than obvious external events. The Habit Mapper walks you through a structured process to notice triggers you've been missing. Start by mapping the behavior and result first, then work backward to discover what set the habit in motion.

Related Resources

Going Beyond Anxiety

Dr. Jud's 8-week live coaching program for breaking the anxiety habit loop. 67% reduction in anxiety symptoms.

The Hunger Habit

Dr. Jud's book on breaking emotional eating patterns using the same habit loop framework.

Unwinding Anxiety

The New York Times bestseller on how anxiety becomes a habit and how to unwind it.

A Simple Way to Break Bad Habits

The article behind Dr. Jud's TED talk on using mindfulness to break habit loops.

Research

Peer-reviewed studies on mindfulness-based habit change from Dr. Jud's lab.

TED Talk: A Simple Way to Break a Bad Habit

Dr. Jud's TED talk with over 20 million views on the science of habit change.