Pavlovian triggers that break progress

I try to drink less coffee, however my coffee machine makes really good coffee. When I turn it on to create a really good cup of coffee it stay on for about 45 minutes.

After those minutes it turns itself off and cleans everything, and it is quite loud when it does this. I’ve realized that when this happens I’m always reminded of coffee. This makes me want to go and… grab coffee.

This coffee machine scenario highlights a broader pattern I’ve noticed: our environment creates automatic triggers that can derail our intentions. Another example is how we use timers for productivity.

Getting into flow sometimes needs tools like setting a timer for 5 minutes to overcome initial resistance. I use this technique to commit to just “investing” 5 minutes in a task, which is usually enough to get started.

The problem with timers is when they go off… you get a Pavlovian response that you are done.

Breaking these loops might require changing the environment rather than fighting the response. Moving your workspace away from the coffee machine’s audible range eliminates the trigger entirely. Similarly, using visual timers like sand hourglasses instead of alarm sounds can help maintain flow while still tracking time.

The key is recognizing these automated triggers and redesigning them to align with your true intentions rather than working against them.