Daily marginal growth
Choose a minimal habit that takes less than 2 minutes (e.g., read one page, do one push-up) and do it every day without excuses.
Become the person you want to be
Frame your identity positively ("I am a person who works out", "I am a reader") and ask yourself every day: *does this choice confirm my identity?*
Cue → Craving → Response → Reward
Draw the cycle for a habit you want to create and apply the 4 laws: make it obvious, attractive, easy, and satisfying.
Use visible cues
Put the book on your pillow, leave running shoes by the door, prepare your water bottle in sight.
Connect pleasure and discipline
Associate the habit you want to build with an activity you enjoy (e.g., listen to podcasts only while running).
Zero friction
Reduce the number of steps to start (e.g., prepare your bag the night before, download the meditation app, leave tools within reach).
Immediate rewards
Use a visual tracker (calendar or app) to check off each day: seeing progress is already a reward.
Reverse the 4 laws
Make the unwanted habit invisible, unattractive, difficult, and unsatisfying (e.g., remove junk food from home, delete apps from phone).
Design the space, not willpower
Modify your environment to favor good habits (e.g., tidy desk = more focus).
Resilience over perfection
If you skip a day, resume immediately the next day. Rule: *never skip twice in a row*.