- Choose the exact habit and the identity behind it12 min
Every habit is a small vote for a type of person. A specific, checkable action lets the brain register the vote; a vague intention gives it nothing to act on. «Habit», tied to «Anchor habit» and run «Days per week» days a week, is what the rest of this program cues, rewards and measures — not the general goal behind it.
To do
Not 'exercise more' but 'do 10 push-ups after breakfast'. One line, one action, a number if it has one.
State the identity this habit is evidence for, in the form: the kind of person who [does the habit] — not the outcome wanted.
One habit already done every day without fail, that the new habit attaches after.
How many minutes a normal session takes once it's running — keeps the schedule realistic against the days-per-week commitment.
To note down
Write the habit as one specific, measurable action (not a goal): what exactly to do, and how much.
Complete the identity statement: "the kind of person who..." — the identity this habit is evidence for.
Name one habit already done every day without fail, that the new habit can attach after.
How many days a week will this habit run?
OptionalHow many minutes will a normal session take once it's running?