Redesign Your Physical and Digital Environment for Better Habits

  1. Choose one or two target behaviours to redesign for
    30 min

    Filter before you build. List every habit you want to change, then keep only what passes three gates:

    • Daily and countable — it happens most days and you can tally it (evening scrolling, kitchen snacking, skipping a planned workout or study block).
    • Cued where you control the space — the trigger is a visible object, place or routine you can move (phone on pillow, biscuits on counter, desk facing TV).
    • Friction you can move — you can make it easier or harder by repositioning, hiding, or blocking without major renovation or permission beyond your own zone.

    Discard vague goals like «be more productive» — they have no single cue to move.

    Write each survivor as one when–where–how sentence. This becomes the brief the rest of the project builds.

    Template: When [time or prior action] where [exact spot] how [concrete 2–10 minute start action].

    • Primary example: When I finish dinner at 19:30 where at kitchen table how I place phone on charge in hallway and open book for 10 minutes.
    • Competing habit to make harder: Scrolling short video apps on sofa until midnight.

    Rank primary first — it gets the best cue, the daily slot and the budget. Add a secondary only if it uses a different time and place and does not compete for the same cue.