Weekend Systems: keep progress when routines relax
Weekends loosen structure, and that is fine, but a few light systems keep Saturday and Sunday from undoing the week. … Read more
Kirsten
Habit Ladders: climb from beginner to advanced safely
A habit ladder breaks a big goal into small rungs, each one slightly harder than the last, so you build … Read more
Friction Design: add and subtract effort to shape behavior
Friction is the effort standing between you and an action: steps, time, distance, decisions. To make a healthy habit more … Read more
Micro‑Commitments: tiny yeses that snowball into change
A micro-commitment is a promise to yourself so small that saying yes feels easy: two minutes of stretching, one glass … Read more
Cue Design: visual, auditory, and spatial prompts that work
A cue is whatever reminds you to act: something you see, hear, or bump into in a particular place. The … Read more
Reward Engineering: build incentives that don’t backfire
Rewards can help you start a healthy habit, but the wrong ones can backfire: food rewards that undo your effort, … Read more
Habit Swap Bank: trade one behavior for a better one
A habit swap bank is a written list of specific trades: when a certain moment comes up, you replace one … Read more
Decision Hygiene: reduce choices, increase action
Decision hygiene means cleaning up the number of small choices you face each day so your energy goes into acting, … Read more
Review Cadence: weekly, monthly, and quarterly cycles
A review cadence is a set schedule for checking in on your health habits at three zoom levels: a short … Read more
Time Audit: find hidden hours for health
A time audit means tracking how you actually spend a normal week, then using what you find to free up … Read more