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Understand and leverage the mechanics of habit formation.
Without a reliable cue the rest of the habit loop never activates.
Time location emotional state other people and preceding action are the main cue types.
Attaching a new behavior to an established habit leverages existing automation.
Vague cues produce inconsistent activation — make cues as specific as possible.
The routine should be clearly defined so there is no ambiguity about what to do.
Simpler routines automate faster than complex ones.
Some flexibility in the routine prevents rigidity without breaking the habit.
The reward works because it satisfies an underlying craving — identify the craving.
Internal satisfaction is more sustainable than external rewards for long-term habits.
Rewards that come immediately after the routine are most effective for habit formation.
Before designing a habit ask what craving you are trying to satisfy.
For any existing habit identify the cue routine and reward to understand it.
Change the cue the routine or the reward — not all three simultaneously.
Replace an unwanted routine with a desired one while keeping the same cue and reward.
You can change the routine if you keep the same cue and deliver the same reward.
You can create cravings for positive behaviors by consistently pairing them with rewards.
Unpredictable rewards create stronger habits than predictable ones.
List every daily habit and mark it as positive negative or neutral.
After current habit I will new habit — this is the fundamental stacking formula.
Understanding this loop is the key to deliberate behavioral design.