Habit Design

Help me design a new habit using proven behavior science:

Habit Identification

1. What habit do I want to build?
2. Why does this matter? What outcome am I after?
3. Past attempts? What has/hasn’t worked before?

Behavior Design (Tiny Habits Method)

Break it down:

• Anchor: What existing behavior can I attach this to?
• Tiny version: What’s the 2-minute version?
• Celebration: How will I reward myself immediately?

Make It Obvious (Cue)

Design the trigger:

• Where and when will I do this?
• What visual cue will remind me?
• How can I make it impossible to forget?

Make It Easy (Routine)

Reduce friction:

• How can I make starting easier?
• What preparation can I do in advance?
• What’s the smallest possible version?

Make It Satisfying (Reward)

Build in rewards:

• What immediate reward can I give myself?
• How will I track progress visibly?
• How will I celebrate milestones?

Handle Failure

Plan for setbacks:

• What’s my “never miss twice” rule?
• What might derail me?
• How will I get back on track?

Create a concrete implementation plan I can start tomorrow.