She Quit Smoking, Lost 60 Pounds, and Rewired Her Brain—Here’s How
#3. The Habit Loop: Cue, Routine, Reward
When Lisa Allen boarded a plane to Cairo, she was completely oblivious to the fact that she was going on her most significant transformation of all time.
She was then 34 years old, severely overweight, boringly suicidal, freshly dumped, and smothered in nicotine addiction.
Life was starkly getting worse for her, spiraling by the minute.
Yet, within two short years, this lady changed from a heavy smoker to losing over sixty pounds of weight, running marathons, earning a degree, and completely changing her mind.
So what really happened?
It’s not willpower because she didn’t really touch anything higher than fortune. Lisa didn’t get superpowers like the other people around her.
She entered something much more accessible-and far more powerful.
The study of habit change.
Her journey is one of the key elements featured in Charles Duhigg’s bestselling book “The Power of Habit,” but more importantly, it’s the inspiration that comes with that teaching.
So, let’s break down how Lisa rewired her brain one habit at a time and how you can do it, too.
1. The Breaking Point: Emotional Shock as a Catalyst
The transformation, so contrary to any conventions, for Lisa, began on an emotional spur-a day with almost rabid edges. Her marriage had been shattered with pain. Her self-esteem had become dust. In sheer desperation, she had booked a last-minute ticket to Cairo-maybe to flee, maybe to begin.
Jet-lagged and alone in her hotel room, Lisa picked up a cigarette. Instead, she found her pen and, more importantly, a crack in her psyche. The raw realization flooded in: “I can’t even smoke right.” Following that were waves of emotion-grief, shame, and helplessness-then…clarity.
She made a decision.
She wouldn’t be removing her life; change was to be minimal. Her aim? To walk across the desert back in Egypt in one year’s time. To do that, she’d need to quit smoking.
That was her first win-not quitting, but committing to a purpose-driven reason to change. Science shows that goal-directed behavior, especially when infused with personal meaning, activates the brain’s motivation circuits, making halting a habitual behavior that much easier.
2. Keystone Habits: Start with One, Everything Else Follows
It was never Lisa’s intention to fix her all life at once. She didn’t take to counting calories, running laps, downloading productivity apps, or any of these things. She started with one keystone habit: quitting smoking.
Keystone habits, as Duhigg says, are behaviors that trigger ripple effects. They don’t merely bring about changes; they change the very way in which a person sees himself or herself and the world.
For Lisa, quitting smoking gave her
A reason to get up really early and jog, not smoke
A sense of control that she had not experienced in many years
A little boost in self-esteem that encouraged healthier eating
A new identifying mark-not a smoker but a person who could simply change
This domino effect is real. Neuroscience has shown that a single change in a pattern can reconfigure entire neural networks. Routines in our lives are tied; pull at one thread, and the fabric begins to shift.
3. The Habit Loop: Cue, Routine, Reward
All habits are looped in the brain:
Cue. when the brain gets the signal to act
Routine. the act itself
Reward. the reward the brain learns to want.
Lisa either intentionally or unconsciously began replacing an old habit. When she felt anxious (cue), she no longer grabbed for a cigarette (routine). Instead, she went for a jog. The reward? A nice release of dopamine, feeling she was in control, and getting closer to that goal in the desert.
Crucially, she didn’t just depend on willpower. She engineered her environment and rituals.
She avoided social occasions where smoking was prevalent.
She jogged at a set time every day.
She kept score of her progress each day to reinforce the reward loop for herself.
Your brain is not interested in expending energy.
It prefers habits because they are efficient.
But when you intentionally work at rewiring that loop, especially when the reward means something to you, it creates a different pathway for your brain to follow.
4. Identity Shift: From Victim to Architect
Without question, the most powerful aspect of Lisa’s story is not the 60 pounds gained or the running medal. It is the shift in her identity.
At the very beginning, she was a victim—a victim of an addiction, of a divorce, and of bad luck. But with each mile run, with each cigarette not smoked, she began to see herself as someone who was in control.
“I began to associate myself with the term ‘runner,” she recalled. “That changed everything.”
It goes beyond positive thinking into the realm of science. Psychologically speaking, changing the perception of oneself creates sustainable habits that are practically eternal. Any action you take that aligns with your self-perception locks itself into your brain as a part of your identity.
“I want to quit smoking” becomes “That’s not me.”
“I need to lose weight” becomes “I take care of my body.”
5. Neuroplasticity: Yes, Your Brain Can Be Rewired
As awe-inspiring as Lisa’s saga goes, one of the most compelling discoveries for the scientists is what happened on the inside of her brain. Gradually, the brain scans began to show that the neural pathways associated with her old habits (hunger and compulsive eating, smoking, etc.) were still intact but weak.
Instead, new circuits were born. The prefrontal cortex in charge of decision-making and self-control activation was increasing. She did not merely “fight off” addiction. She rewired her brain.
That is neuroplasticity: the ability of your brain to adapt, change, and grow based on new behaviors and experiences.
And here’s the kicker: this is not something unique to Lisa; this happens in the brain every day, and that is your brain. Your brain changes every single moment. Every little choice you make, every habit you follow, and every pattern you violate actively rewrites your brain.
The Takeaway
Lisa’s narrative is quite authentic, as it indicates that one need not be perfect for change but rather persistent—focusing on one thing and sticking with it, making it self-replicating in living.
So if you are really stuck in addiction, bad habits, or a funk, just remember:
Start with one keystone habit
Understand your habit loops
Replace routine; don’t erase it
Align your actions with your desired identity
Trust your brain’s ability to adapt and grow
Lisa didn’t just quit smoking or lose weight; she reclaimed her life. One small habit at a time.
So can you.