Concepts
The irreducible epistemic atoms underlying the curriculum. 4,828 atoms across 8 types
Include specific sensory components (visual, auditory…
Include specific sensory components (visual, auditory, tactile signals) in cue definitions to provide concrete pattern-matching targets for basal ganglia rather than requiring interpretation.
Apply the script test to routine definitions
if a stranger could not execute the routine step-by-step with zero ambiguity, the routine is still an intention rather than a habit specification.
Sharpen vague cues through progressive refinement…
Sharpen vague cues through progressive refinement by answering four questions: What specific action precedes this? Where exactly will I be? What sensory signal can I anchor to? What decisions remain unresolved?
Design seasonal variants that preserve behavioral function…
Design seasonal variants that preserve behavioral function while adapting form to changed environmental conditions.
Before designing a habit, systematically identify…
Before designing a habit, systematically identify the underlying craving you are trying to satisfy through empirical testing rather than introspective guessing.
Test craving hypotheses through substitution experiments
perform an alternative behavior, wait fifteen minutes, and observe whether the urge dissipates to identify the true underlying need.
Deliver rewards within 60 seconds of completing the routine…
Deliver rewards within 60 seconds of completing the routine to create strong associative links in the habit loop.
Generate visible proof of routine completion immediately…
Generate visible proof of routine completion immediately after execution to leverage evidence as an instant reward signal.
Recognize that cultural background and training install…
Recognize that cultural background and training install default attention patterns that operate preconsciously, and actively compensate by deliberately attending to dimensions your culture makes less salient.
Frame extrinsic feedback as informational signals…
Frame extrinsic feedback as informational signals of competence rather than controlling transactions to avoid undermining intrinsic motivation.
Diagnose existing habits through real-time observation…
Diagnose existing habits through real-time observation across multiple instances rather than retrospective introspection to bypass narrative reconstruction.
When modifying an established habit, change only one element
When modifying an established habit, change only one element of the loop (cue, routine, or reward) at a time to preserve behavioral momentum from the unchanged elements.
Test candidate substitute routines empirically for two days…
Test candidate substitute routines empirically for two days each, scoring how well each resolves the craving (1-5), then commit to the highest-scoring option for thirty days rather than selecting based on theoretical appeal.
When a habit substitution fails, return to craving…
When a habit substitution fails, return to craving identification rather than blaming willpower, because failure indicates the substitute addressed the wrong reward category.
Apply the Golden Rule (keep cue and reward, change routine)…
Apply the Golden Rule (keep cue and reward, change routine) when the cue is unavoidable and the reward satisfies a legitimate need; apply environmental redesign (remove the cue) when the cue itself is removable and harmful.
To create a craving for a new behavior, consistently pair…
To create a craving for a new behavior, consistently pair it with an immediate, sensory-rich reward until the brain begins to anticipate the reward at the moment of the cue.
Match the reward to the actual craving being satisfied…
Match the reward to the actual craving being satisfied, not to an abstract benefit or rational justification, because the basal ganglia encode sensory events rather than cognitive evaluations.
Observe and record behaviors nonjudgmentally before…
Observe and record behaviors nonjudgmentally before attempting to evaluate or change them, because simultaneous observation and judgment distorts the data through selective attention and self-censorship.
Pair behaviors with rewards that satisfy genuine needs…
Pair behaviors with rewards that satisfy genuine needs rather than manufactured or socially prescribed ones, because the dopaminergic system only encodes predictions for outcomes that actually resolve felt cravings.
Design information systems that actively surface relevance…
Design information systems that actively surface relevance rather than passively blocking irrelevance.
Externalize tomorrow's first task during today's shutdown…
Externalize tomorrow's first task during today's shutdown sequence to eliminate morning task-selection as a decision point.
Design work startup chains to reach first productive output…
Design work startup chains to reach first productive output before opening any communication tools, because reactive inputs replace your priorities with others' priorities before the chain completes.
Design a minimal degraded-mode version of chains (2-4 core…
Design a minimal degraded-mode version of chains (2-4 core links) that preserves the sequence structure while reducing duration or intensity, preventing complete chain abandonment during disrupted conditions.
Make the desired transition between behavioral links…
Make the desired transition between behavioral links the path of least resistance by eliminating location changes, time gaps, and decision points, with the completion of one link immediately initiating the next within approximately two seconds.