To form new habits, engage in a 21-day program where you aim to perform six new habits each day, but realistically expect to complete only four to five of them.

James Clear suggests never missing two days in a row when it comes to habits. One missed day is a mistake, but two missed days can lead to a new habit of inaction. This principle helps prevent downward spirals in your progress.

To effectively form habits, focus on the state of your brain and body rather than the specific time of day; this will help you anchor your habits more effectively.

I recommend a program that allows you to insert habits into specific phases of the day, which are associated with different biological underpinnings, to enhance habit formation.

You can build up task-bracketing to increase the likelihood of performing a challenging habit, like writing for an hour a day or working on mathematics.

To effectively form habits, consider not just the execution of the habit but also the events that precede and follow it, creating a context for dopamine association, and visualize the entire sequence of steps involved, from preparation to completion, while positively anticipating the benefits that follow.

It can take anywhere from 18 to 254 days for different individuals to form the same habit, highlighting the variability in habit formation.

Broaden your perspective on habit execution by associating it with a larger time frame, linking it to positive outcomes like elevated mood and satisfaction after completing the habit.

The process of breaking habits can be enhanced by inserting a positive behavior immediately after the execution of the bad habit, creating a new sequence of neural activation that weakens the old habit.