Habit Formation#

Build lasting habits using evidence-based behavior change techniques.

The Habit Loop#

Cue → Craving → Response → Reward

Make or Break by Changing Each Element#

Implementation Strategies#

Habit Stacking#

"After [current habit], I will [new habit]."

Examples:

• After I pour my morning coffee, I will write 3 things I'm grateful for.
• After I brush my teeth at night, I will lay out my workout clothes.
• After I sit down at my desk, I will open my task list.

Two-Minute Rule#

New habits should take <2 minutes to start:

• "Run 3 miles" → "Put on running shoes"
• "Write 500 words" → "Open my writing app"
• "Meditate 10 min" → "Sit on my meditation cushion"

Environment Design#

• Want to read more? Put a book on your pillow
• Want to eat healthy? Put fruit on the counter, junk in the back
• Want to exercise? Sleep in your workout clothes
• Want to stop checking phone? Keep it in another room

Tracking & Accountability#

When It Gets Hard#

• Don't miss twice: One slip is a mistake, two is a new pattern
• Never skip two days in a row: The streak resets but identity stays
• Reduce scope: If 10 min is hard, do 2 min. Show up, that's the win.
• Focus on identity: "I'm a runner" beats "I need to run"