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Design habits as automated behavioral programs.
A habit is a behavior that fires without conscious decision — it is a deployed agent.
Every habit has a trigger a behavior sequence and a payoff — change any one to change the habit.
Some habits trigger positive cascading effects across multiple areas of your life.
Habits anchored to identity last longer than habits anchored to outcomes.
Expect 30 to 90 days for a new habit to become automatic depending on complexity.
The starting version of a new habit should be trivially easy.
Missing one day is human — missing two days starts a new pattern.
Marking off completed habits provides both data and motivation.
The brain learns from immediate rewards not delayed ones — add instant gratification.
Make the cues for good habits visible and the cues for bad habits invisible.
Pair a habit you need to do with a habit you want to do.
Every habit should have a two-minute starter version for low-energy days.
What you do first shapes the trajectory of the entire day.
Good evening routines create the conditions for a good morning.
Periodically list all your habits and evaluate whether each still serves you.
You cannot delete a habit — you can only replace the routine while keeping the cue and reward.
Habits that involve other people are both harder to form and harder to break.
Focus on building the system of habits not achieving a specific outcome.
Automated behavior does not require decision-making energy.
The collection of your habits largely determines the quality of your daily experience.