## Core Concepts ### The Habit Loop - **Cue**: Trigger that initiates behavior - **Craving**: Motivation or desire - **Response**: The actual habit - **Reward**: Benefit from the behavior ### Key Principles 1. **Make it Obvious** (Cue) 2. **Make it Attractive** (Craving) 3. **Make it Easy** (Response) 4. **Make it Satisfying** (Reward) ## Science of Habit Formation ### Timeline Research - Average formation: 66 days - Range: 18-254 days - Consistency matters more than perfection - Missing one occurrence doesn't significantly impact formation ### Success Factors 1. **Context Stability** - Consistent environment - Regular triggers - Stable routines 2. **Implementation Intentions** - Specific plans - Clear triggers - Concrete actions 3. **Habit Stacking** - Link to existing habits - Use natural transitions - Build sequences ## Practical Implementation ### 1. Designing Habits #### Start Small - Minimum viable habit - 2-minute version - Progressive scaling #### Example Scaling ``` Ultimate Goal: 30-minute daily workout Minimum Habit: Put on exercise clothes Next Step: 5-minute workout Progressive: Add 5 minutes weekly ``` ### 2. Environment Design #### Physical Space - Make good habits obvious - Make bad habits invisible - Reduce friction #### Example Setup ``` Goal: Morning meditation Setup: Cushion visible by bed Remove: Phone from bedroom Add: Timer preset ``` ### 3. Habit Stacking #### Formula ``` After [CURRENT HABIT], I will [NEW HABIT]. ``` #### Examples ``` After making morning coffee, I will write for 2 minutes After finishing dinner, I will take a short walk After entering the office, I will review priorities ``` ## Common Patterns ### Morning Routines 1. Wake → Water → Walk 2. Meditate → Move → Make Plan 3. Read → Write → Review ### Work Transitions 1. Arrive → Review → Start 2. Break → Stretch → Resume 3. Close → Plan → Leave ### Evening Routines 1. Review → Prepare → Relax 2. Clean → Read → Sleep 3. Reflect → Plan → Rest ## Troubleshooting ### Common Issues 1. **Inconsistency** - Solution: Reduce scope - Focus on consistency over intensity - Track streaks 2. **Motivation Gaps** - Solution: Improve environment - Make habits easier - Stack with enjoyable activities 3. **Time Pressure** - Solution: Start smaller - Find natural transitions - Combine habits ## Advanced Techniques ### Habit Tracking - Use simple systems - Track lead measures - Celebrate streaks ### Identity-Based Habits - Focus on becoming - Build identity first - Act in alignment ### Recovery Protocols - Plan for disruption - Have minimum versions - Build restart triggers ## Integration with Goals ### Short-Term Goals - Use habits as foundations - Build systematic progress - Create daily systems ### Long-Term Goals - Stack habits progressively - Build capability chains - Create support systems ## Measuring Success ### Key Metrics 1. Consistency 2. Ease of execution 3. Natural triggers 4. Minimal resistance ### Warning Signs 1. Requiring willpower 2. Frequent misses 3. Resistance growth 4. Reward diminishment --- [[WOOP Method|← Back to WOOP]] [[Time Horizons|Explore Time Horizons →]] [[Scientific Evidence|Review Evidence →]]