Gradual Reduction or Cold Turkey: How to Choose
Nobody has measured which works better for ordinary habits, and the pages that say otherwise are citing substance research at something else. What decides it.
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The Snooze Button: What It Is Actually Rewarding
You know you will regret it and you do it anyway, which is the shape of a behavior with a reward attached. What that reward is, and the four ways out.
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Adding Friction: Making the Unwanted Habit Take One More Step
The delay does not have to defeat you, it has to interrupt you. Where to put friction, why the numbers you have read are invented, and when it stops working.
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Replace, Do Not Resist: Why Substitution Beats Willpower
Removing a behavior leaves a cue with nothing attached to it, and the cue does not go away. What a substitute has to match, and where the idea overreaches.
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Finding the Real Trigger: The Four-Question Log
You cannot redesign a cue you have not found, and you will not find it by thinking about it. A log that takes ten seconds an instance and a week to answer.
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When Repeated Relapse Means the Design Is Wrong, Not You
Five failures at the same habit is a pattern, and a pattern is data about the plan. Six design faults that produce repeat failure, and the one that is not one.
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When It Is Not a Habit: Where This Site Stops and Who to Call
Habit design is a real tool with a narrow range. Here is where that range ends, what sits outside it, and who answers the questions this site cannot.
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What Habits Should I Track? What to Stop Tracking
Track a habit only while the log still changes a decision. A test for what is worth tracking, what to retire, and the numbers this topic borrows.
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Losing a Habit You Had for Years: Why Habits Decay
You kept it up for a year and then it stopped. Habits are held up by context, not by repetitions banked. Here is how to find the cue that left.
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Taking a Break From a Habit, or Have You Quit?
No research defines where a break becomes a quit. The distinguishing feature is not elapsed days, it is whether a return condition exists. How to tell.