Step 1 of 5 · Direction & Habit
Every habit runs on the same loop — cue, craving, response, reward. Pick one habit to work on. Master it before adding another.
Make a good behavior obvious, attractive, easy, and satisfying. Make a bad behavior invisible, unattractive, difficult, and unsatisfying.
A verb, a number, a time of day — the crisper, the better.
Step 2 of 5 · Identity
The real reason habits matter isn't what you get — it's who you become. Every repetition is a vote for an identity. "I'm not a smoker" beats "I'm trying to quit." Name the version of you that walks free.
Write it in present tense. Not "wants to" — is.
Goal-based: "I want to read more."
Identity-based: "I am a reader."
Step 3 of 5 · The Four Laws
A cue you can't miss, a craving worth chasing, a response easy enough to start, and a reward that feels good now. Fill these in and the system carries you. Click any chip to use it.
Attach the habit to a time and a place. "I will exercise" is a wish. "I will walk 30 minutes at 7am" is an instruction.
Any habit can be scaled down to a version that takes two minutes or less. Master showing up. The full habit grows from there.
Bundle a pleasure you'll only get during the habit. Then give the brain an immediate payoff after each rep.
Never miss twice. One miss is an accident; two is a pattern.
Step 3 of 5 · The Four Laws
Erase the cue, reframe the craving, replace the response, surface the cost. The crucial new piece is the replacement — when the trigger fires, you redirect, not resist.
People with extraordinary self-control rarely use it — they design environments where the temptation is never there in the first place.
Habits aren't deleted, they're overwritten. Make the replacement specific, immediate, and easy — ideally addressing the same underlying need.
A craving doesn't have to be obeyed — but it has to be honestly named. Then attach a present-tense cost the brain takes seriously.
Step 4 of 5 · Lock It In
A commitment device is a decision made by your present self that your future self can't easily undo. Schedule it. Tell someone. Set a stake.
The stake should sting just enough to be unthinkable.
We'll text you with your own habit and identity, at a time you choose. Skip this if you'd rather not.
Step 5 of 5 · Your Blueprint
This is the system. Download it, screenshot it, or pin the tab. It's saved on this device — come back any time to edit it.
I am becoming someone who —.
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