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Mind & habits
How Habits Actually Form (and Actually Change)
The cue-routine-reward machinery behind 40% of your day — and how to build, break, and keep habits with design instead of willpower.
Included free with All-Access — $20/year for the whole catalog.
What you'll walk away with
Why willpower is the wrong tool — roughly 40% of daily behavior is automated, and the automation responds to design, not resolve.
The cue-routine-reward loop, how craving forms, and the audit that finds what a habit is really paying you.
The building method: laughably small, anchored to an existing routine, rewarded immediately — plus the honest two-month timeline.
The twenty-second friction rule, breaking habits by replacement instead of erasure, and the never-miss-twice recovery rule.
6 parts · 23 min
2
The Loop: Cue, Routine, Reward
4 min
4 min
3
Building: Laughably Small, Firmly Anchored
4 min
4 min
4
Friction: Design Beats Discipline
4 min
4 min
5
Breaking Bad Habits: Replace, Don't Erase
4 min
4 min
6
Lapses, Streaks, and Becoming the Kind of Person Who
4 min
4 min
Bonus: one-page cheat sheet
Every part's key points, printable — included when you unlock
Read Part 1 free — no account needed. $1 unlocks the remaining 5 parts plus the cheat sheet, forever.
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$1
unlocks all 6 parts