Daily Check-In · Streaks · Visual Grid
| Principle | How to Apply |
|---|---|
| Start tiny | "2 min rule" — make it so easy you can't say no |
| Stack habits | "After I [existing habit], I will [new habit]" |
| Don't break the chain | Visual streak is the motivation — protect it |
| Environment design | Make good habits easy, bad habits hard |
| Identity-based | "I am a person who exercises" > "I need to exercise" |
| Goal | Daily Habit | Time |
|---|---|---|
| Health | 10 min walk / stretch | 2 min → 10 min |
| Learning | Read 1 page / 5 min | 2 min → 20 min |
| Mindfulness | 1 min breathing | 1 min → 10 min |
| Writing | Write 1 sentence | 1 min → 30 min |
| Finance | Track 1 expense | 30 sec → 5 min |
| Social | Send 1 gratitude text | 1 min |
Start with the minimum viable version → scale up naturally once the habit is automatic (21-66 days).
Research by Phillippa Lally (UCL, 2009) found that on average it takes 66 days for a new behavior to become automatic — not 21 days as commonly believed. Range was 18 to 254 days depending on complexity. Missing one day didn't significantly impact long-term formation.