Module 3 · Build & change

Build better habits

Free — no account needed to read

Six steps from a vague wish to a behaviour that runs on its own.

By the end of this module

You will design a habit precisely — the behaviour, the cue, the easiest version, the reward, the signal it’s done — and keep it stable.

Step 1 — Decide what you actually want

• A behaviour, not an outcome — Turn “become healthier” into something you can see yourself doing. (6 min · Beginner)
• The minimum viable version — Start with a version so small it works on your worst day. (6 min · Beginner)

Step 2 — Choose the context

• Choosing a cue — Time, place, a preceding event or a person — and which kind fits your life. (6 min · Beginner)
• Anchor it to something you already do — An existing routine is a cue that already shows up every day. (6 min · Beginner)

Step 3 — Make it easier

• Remove the small obstacles — Cut steps, simplify the space, and make starting almost effortless. (6 min · Beginner)
• Prepare in advance — Set things up the evening before, so the morning has no decisions left. (5 min · Beginner)

Step 4 — Make it attractive

• Something good, right now — Immediate rewards, temptation bundling and making the activity itself enjoyable. (6 min · Beginner)
• Your reason, your choice — Habits last longer when they connect to what you value and feel like your choice. (6 min · Intermediate)

Step 5 — Make completion visible and satisfying

• Track it and see it — Tracking and feedback make invisible progress visible. (6 min · Beginner)
• Mark the finish — A clear signal that it’s done, a moment of satisfaction — without turning life into a game. (5 min · Beginner)

Step 6 — Stabilise

• Repeat it in the same context — The same cue, the same place, again and again — the engine of habit. (5 min · Beginner)
• Adjust, don’t abandon — When it stops working, change the difficulty or the plan — not the whole idea. (6 min · Intermediate)