Shape behavior with cues, friction, and identity—not endless willpower. Favor tiny starts and systems that survive bad days.
When to Use
Starting something new, breaking a costly routine, or recovering after a streak breaks.
Willpower alone is failing; the environment and triggers need redesign.
Workflow
Cue–routine–reward: name the trigger, the behavior, and the payoff; swap or interrupt any leg to change the loop.
Habit stacking: anchor a new habit to an existing one (“After I pour coffee, I journal for five minutes”).
Environment design: make good habits obvious and easy; add friction to unwanted habits (distance, steps, logout).
Implementation intentions: “When X happens, I will Y”—specific situation, specific action.
Start tiny: shrink until it feels trivial (e.g., one flossed tooth)—consistency beats intensity at first.
Streaks without perfection: missing once is data, not identity; resume at the next cue.
Identity: “I’m someone who…” supports maintenance better than guilt-driven grinding.
Examples
Example 1: Want to read more—stack “after I close the laptop, I read one page” and leave the book on the keyboard.
Example 2: Cut late scrolling—charge the phone outside the bedroom and replace the cue with a book on the nightstand.
1---2name: habit-design3description: Habit Design4---5# Habit Design67Shape behavior with cues, friction, and identity—not endless willpower. Favor tiny starts and systems that survive bad days.89## When to Use10- Starting something new, breaking a costly routine, or recovering after a streak breaks.11- Willpower alone is failing; the environment and triggers need redesign.1213## Workflow141. **Cue–routine–reward**: name the trigger, the behavior, and the payoff; swap or interrupt any leg to change the loop.152. **Habit stacking**: anchor a new habit to an existing one (“After I pour coffee, I journal for five minutes”).163. **Environment design**: make good habits obvious and easy; add friction to unwanted habits (distance, steps, logout).174. **Implementation intentions**: “When X happens, I will Y”—specific situation, specific action.185. **Start tiny**: shrink until it feels trivial (e.g., one flossed tooth)—consistency beats intensity at first.196. **Streaks without perfection**: missing once is data, not identity; resume at the next cue.207. **Identity**: “I’m someone who…” supports maintenance better than guilt-driven grinding.2122## Examples23**Example 1:** Want to read more—stack “after I close the laptop, I read one page” and leave the book on the keyboard.2425**Example 2:** Cut late scrolling—charge the phone outside the bedroom and replace the cue with a book on the nightstand.
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