Habit Friction: Make the Right Thing Easier
Friction only works when it sits before the automatic part of the sequence, and when you cannot undo it in ten seconds. Here is where to put it.
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Implementation Intentions: What the Evidence Says
If-then plans have real research behind them. Here is the effect size with its source, what the evidence does not cover, and who it works less well for.
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The Two-Minute Rule for Habits: Floor, Not Stage
Two different rules share this name. Here is the habit version, how it differs from David Allen’s, and why the two-minute floor should never be retired.
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How Small Should a New Habit Be? The Real Floor
Everyone says start small and nobody says how small. Here is the floor test, the two conditions that make a habit too small, and what small costs you.
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Habit Anchor Examples: Picking One That Holds
Most anchor lists assume a tidy week. Here is a four-question test for a reliable anchor, anchors ranked by durability, and what to do with none.
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Habit Stacking: The Formula and How to Fix a Broken Stack
Habit stacking links a new habit to one you already do. Learn the formula, real examples for a messy day, and how to repair a stack that keeps breaking.
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The 21-Day Habit Myth: Where It Came From
The 21-day rule came from a 1960 plastic surgery book, not a habit study. Here is what was actually written, how it got mangled, and what it costs you.
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How Long Does It Take to Form a Habit?
The 66-day figure everyone quotes is a median, not an average, and it describes 39 people. Here is what the research actually found, limits included.
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The Habit Loop Explained: What Each Part Does
Cue, craving, response, reward. What each part of the habit loop actually does, where the model came from, and how to find the link that keeps breaking.
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How to Build a Habit That Sticks, Even After Failing
Most habit advice assumes a perfect week. Here is how to build a habit that survives a missed day, from someone who quit nineteen of them.