Build habits that actually stick
One meaningful habit running on autopilot after 30 days, using a repeatable system you can apply to every future habit.
Free preview: 3 of 14 steps
Work through them in the real run view, exactly as a buyer does. No account, no payment, nothing saved.
3 free unlocks per month — yours to keep forever
No account needed — nothing is saved.
Included with every copy
- Your own copy — keep it forever
- Gets better over time — free updates included
- Run it on web and mobile
- Invite a partner to go through it with you — you share the same progress
- Make it your own — a private copy you can edit to fit your situation
- The playbook's community — ask questions, get additions, and see how other buyers improve it, right on the step
Who it's for
Anyone who sets goals but can't stick to the daily actions that get there.
About this playbook
A practical system for building habits that last, inspired by the four-laws approach (make it obvious, attractive, easy, satisfying) and habit stacking. Less willpower, more design — because you don't rise to your goals, you fall to your systems.
What you'll do, step by stepFree preview
Only a sample is open: 3 of 14 steps can be read in full. The rest unlock when you buy.
Phase 1: Design the habit
5 stepsPhase 2: Record the starting point
1 stepPhase 3: Run the first 14 days
2 stepsPhase 4: Checkpoint at day 14
2 stepsPhase 5: Run the remaining 16 days
1 stepPhase 6: Reassess at day 30 and continue
3 steps
Details
What you need first
One specific habit you want to build and the willingness to start absurdly small.
Tags
Common questions
Glossary
- identity statement
- A one-line statement, written as "the kind of person who [does the habit]," naming the identity a habit is evidence for rather than the outcome it produces. It is written when the habit is designed and then used as the fixed wording for repeated identity-confidence ratings at baseline, day 14 and day 30.
- anchor habit
- An existing habit already performed every day without fail, chosen so a new habit can be attached after it. It supplies the fixed trigger a new habit needs instead of relying on remembering or deciding to do it.
- habit stacking
- A technique that pairs a new habit with an anchor habit — a routine already automatic — so the new habit fires off the old one instead of depending on willpower. It is written as a stack: "after [anchor habit], do [new habit], in [place]."
- temptation bundling
- A technique that ties a habit someone should do to something they already enjoy, written as a single rule such as "only [enjoyable thing], while/after [habit]." It makes starting the habit feel like an easy yes instead of a chore.
- gateway habit
- A version of a habit shrunk to two minutes or less and almost impossible to fail, such as tying running shoes instead of running three miles. Doing the gateway habit opens the path to the fuller behavior without requiring the full effort up front.
- two-minute version
- The scaled-down, two-minutes-or-less form of a habit, used on low-motivation days instead of skipping entirely. Falling back to it keeps the habit running through the days when the fuller version isn't going to happen.
- friction
- The number of steps or amount of effort standing between deciding to act and actually doing it. The guide has readers strip friction from the good habit through environment prep, and add friction to a competing bad habit so it becomes measurably harder to start.
- automaticity
- How little conscious effort or thought a habit requires, rated on a 0–10 scale where 0 means never doing it and 10 means not thinking about it. It is rated at baseline, day 14 and day 30, and the change between these ratings drives the advance, hold, or reduce decisions.
