Module 11 · Life system
Healthy routine & environment
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How habits form, and how to build days and surroundings that make healthy choices easy.
By the end of this world
You will understand how habits work and design routines and surroundings that support you — including a way back when they fall apart.
How habits work
- How habits form — Habits grow from repetition in a stable context — and take longer than the famous “21 days”. (7 min · Beginner)
- Habit stacking — Attach a new habit to one you already do, so the old one becomes the reminder. (5 min · Beginner)
- Creating cues — A habit needs a trigger. Designing the reminder is half the work. (6 min · Beginner)
- Breaking a pattern you don’t want — Old habits aren’t erased — they are outcompeted. How to make the unwanted one harder. (7 min · Practising)
Your days and weeks
- A morning routine that fits — Not a celebrity routine — a few steady steps that start your day on your terms. (6 min · Beginner)
- Ending the day well — A short shutdown ritual that closes work and lets you be somewhere else. (5 min · Beginner)
- A weekly reset — Fifteen minutes a week to look back, look ahead and put your health on the calendar. (6 min · Beginner)
- Planning without overplanning — Enough plan to guide the day, with room for real life to happen. (6 min · Practising)
Your surroundings
- Design your environment — Your surroundings nudge you all day. Arrange them so the healthy choice is the easy one. (7 min · Beginner)
- A workspace that helps — Light, noise, clutter and where the phone lives — setting up a place to think. (5 min · Beginner)
Keeping going
- Consistency, not perfection — A habit done most days, imperfectly, beats a perfect streak that breaks for good. (6 min · Beginner)
- When your routine falls apart — Travel, illness, a new job — how to rebuild after life knocks your routine over. (6 min · Beginner)