Habit building

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Habit tracking

Rewards and punishments you set for yourself rarely survive a week Building habits against your natural sleep rhythm never lasts What a year of tracked hours shows about a small habit Streaks keep you going and also make you quit The Sunday planning hour: what people who swear by it actually do in it Habits built for someone else's approval do not last Where did the 21 days to form a habit number come from? The cue matters more than the motivation in the habit loop Your habits disappear on holiday and that reveals what was really holding them up Rearranging your environment beats trying to remember to do the habit Why bad habits become automatic so much faster than good ones Quitting a bad habit works better by replacing it than by removing it Habit trackers and the guilt of an empty grid Most habits need to start smaller than you want them to Habit stacking only works when the anchor habit is already automatic

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