Loop Habit Tracker

Habits are cognitive agents that run automatically

Track Unconscious Behaviors with Loop Habit Tracker

Habit anatomy consists of cue routine and reward

Dissect a Daily Habit in Loop Habit Tracker

Identity-based habits persist longer

Track Identity-Based Habit Shifts in Loop Habit Tracker

Habit formation takes weeks not days

Track Habit Automaticity Progress in Loop Habit Tracker

Start smaller than you think necessary

Design a Minimal Habit in Loop Habit Tracker

Habit tracking creates accountability

Track a Habit for Seven Days in Loop Habit Tracker

The two-minute version

Build Two-Minute Habit Versions in Loop Habit Tracker

Morning habits set the daily foundation

Track and Redesign Your Morning Sequence in Loop Habit Tracker

Breaking bad habits requires replacing not just stopping

Design and Test Three Habit Replacements in Loop Habit Tracker

Routine variability within bounds

Design Three Routine Variants in Loop Habit Tracker

Reward timing is critical

Test Three Immediate Rewards in Loop Habit Tracker

Habit substitution

Test Five Habit Substitutes in Loop Habit Tracker

The golden rule of habit change

Run a Three-Day Reward Isolation Test in Loop Habit Tracker

Craving engineering

Engineer a Daily Behavior Craving in Loop Habit Tracker

Variable rewards and habit strength

Track Variable Habit Rewards in Loop Habit Tracker

Habit stacking formula

Stack a New Habit Using Loop Habit Tracker

Shutdown chains

Build a Tracked Shutdown Chain in Loop Habit Tracker

Chain anchors

Test Chain Anchors Using Daily Tracking in Loop Habit Tracker

Rebuilding broken chains

Test Chain Recovery Strategies in Loop Habit Tracker

Chain timing

Test Chain Speed Boundaries in Loop Habit Tracker

Chain maintenance

Document Chain Drift Using Loop Habit Tracker

Default behaviors run when no other instruction is active

Track Your Default Behaviors with Loop Habit Tracker Snapshots

Identify your current defaults

Track Your Default Behaviors with Loop Habit Tracker Alarms

The productive default

Track Your Productive Default with Loop Habit Tracker

The social default

Track Your Social Default Behavior in Loop Habit Tracker

The stress default

Track Your Stress Defaults in Loop Habit Tracker

The boredom default

Track Your Boredom Default in Loop Habit Tracker

Phone-checking as a default

Track Phone-Checking Triggers in Loop Habit Tracker

Default replacement strategy

Design and Track a 14-Day Default Replacement in Loop Habit Tracker

Default awareness practice

Track Default Behaviors in Loop Habit Tracker

The default override

Track Your Default Override Progress in Loop Habit Tracker

Unwanted behaviors can be systematically eliminated

Document an Unwanted Behavior in Loop Habit Tracker

Extinction bursts

Track an Extinction Burst Using Loop Habit Tracker

Environmental removal

Audit and Remove Behavior Cues in Loop Habit Tracker

Cognitive defusion

Track Cognitive Defusion Success in Loop Habit Tracker

The behavior experiment protocol

Track a Baseline Behavior Measure in Loop Habit Tracker

Time-boxed experiments

Design and Track a 14-Day Behavioral Experiment in Loop Habit Tracker

The minimum viable behavior change

Design and Track a 5-Day Minimum Viable Behavior Change in Loop Habit Tracker

Scaling successful experiments

Scale a Successful Habit Using Progressive Expansion in Loop Habit Tracker

Willpower is a limited and unreliable resource

Track Willpower Depletion Patterns in Loop Habit Tracker

Every decision depletes willpower

Track Your Daily Decision Load in Loop Habit Tracker

Social support replaces willpower

Track Your Social Support Dividend in Loop Habit Tracker

Willpower depletion recovery

Track Your Willpower Recovery Protocol in Loop Habit Tracker

Reducing choices reduces willpower drain

Track Your Choice Reduction Dividend in Loop Habit Tracker

Willpower training effects

Run a 14-Day Willpower Training Experiment in Loop Habit Tracker

Identity drives behavior more than goals do

Track Identity-Based Behavior Changes in Loop Habit Tracker

Every action is a vote for a type of person

Track Your Identity Votes in Loop Habit Tracker

Small identity shifts through small behaviors

Track a 7-Day Identity Shift in Loop Habit Tracker

Automated mastery means your best behaviors run effortlessly

Map Your Five Critical Behaviors in Loop Habit Tracker

Automated excellence

Track Your Email Quality Upgrade in Loop Habit Tracker