Habits that stick
Build a small daily habit, like practicing an AI tool, and keep it going. Short lessons on what research says about habits, plans and getting back on track.
Start: How habits really formAbout this pack
Habits that stick is a short pack on building a small daily habit and keeping it going, like practicing an AI tool or a new language. Lessons explain what published research says about how habits form, how your surroundings help, planning the moment with if-then plans and getting back on track after a slip. It's for students, freelancers and anyone building a routine.
Best for: Anyone who wants a new routine to last, from students to freelancers to busy professionals.
Good for
- Starting with a habit small enough to do every day
- Tying a new habit to a cue you already have
- Writing if-then plans for the moments you usually skip
- Getting back on track after a missed day
Where people slip
- Expecting a habit to form in 21 days. Research doesn't back that number
- Giving up after one missed day, which barely matters
- Counting on willpower instead of making the habit easy
- Picturing success without planning for what will get in the way
How long does it take to form a habit?
Often about two months, and much longer for some people and habits. The popular 21 days has no research behind it. Doing it daily in the same setting helps most.
Does missing a day ruin a habit?
No. In published research, one missed day didn't noticeably hurt. Missing often did. Forgive the slip and do it again next time.
What is an if-then plan?
A plan that links a moment to an action: if I've poured my morning coffee, then I open my practice lesson. On average these plans help people reach goals, though the boost is smaller than first thought.
Is willpower like a tank that runs out?
A large replication found almost no evidence for that. Making the habit easy and setting up your space works better than relying on willpower.
Start small and set the scene
Pick a small habit, give it a clear cue, and know how long it really takes.
0 of 2 lessons completePlan for the moment
Write if-then plans with a backup, and set up your space so the habit is the easy choice.
0 of 2 lessons complete