Design the habit
Cues, sizing, anchoring a new habit to an old routine, and setting up your surroundings so the easy choice is the one you want.
Try the one-week experiment →Personal Mastery
Habits & Behavior
A habit is easier to keep when it’s small, specific, and tied to something you already do. This is where we help you build that kind of plan, and figure out what to do on the days it slips.
Practical System
Start here
Try a one-week habit experiment
Seven days, one small behavior, no app required. Treat it as an experiment: you’re testing a plan, not grading yourself.
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Pick a behavior, not a goal
“Read more” is a wish. “Read one page” is something you can do tonight. Choose one, and only one, for this week.
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Shrink it to two minutes
Make the starting version so small it feels almost silly: one push-up, one line in a journal, shoes on by the door. You can always do more. The point is to show up.
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Anchor it to something you already do
Write it as one sentence: “After I pour my morning coffee, I will read one page.” A clear when-and-where is much easier to act on than “sometime today.”
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Make the first step easy to see
Put the book on your pillow, the water bottle on your desk, the guitar out of its case. Hide the things that pull you the other way.
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Track it with a check mark
A paper calendar or a note on your phone is plenty. You’re collecting evidence that you did it, not building a dashboard.
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Plan for the bad day
Decide now what the bare-minimum version looks like when you’re tired or traveling. Missing a day happens to everyone. The only rule is to not let one miss turn into two.
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Review on day seven
Keep it, shrink it, or swap it. If it stuck, add a little. If it didn’t, chances are the plan was too big or too vague. That’s useful information, not a verdict on you.
This is a practical system, not a promise. People, schedules, and habits vary, so adjust the plan to fit your week.
Where this hub is headed
Keep it going
Consistency over intensity, simple tracking, bad-day versions, and getting back on track after a miss without starting over.
Guides on these are coming soon.
Get unstuck
Procrastination, shrinking the first step, timeboxing, removing friction, and starting before you feel ready.
Guides on these are coming soon.
Habits for your health foundations
Sleep, movement, food, and stress are covered in Longevity. This hub handles the “how do I actually change” part; Longevity covers the what and why.
Open longevity foundations →What about the science?
You’ve probably heard that a habit takes 21 days to form, or that one technique beats another. When we take on questions like those, the answers will live in Research, with sources and evidence labels, and we’ll link them from here. This page sticks to methods you can try and judge for yourself.