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.

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.

The idea that being very specific about when to perform a habit increases the likelihood of doing it is true in the short term, but not in the long term; our nervous system generates behavior based on our state, not just time.

The key to habit formation is not just the specific habits themselves, but developing the habit of performing habits consistently over time.

Chunk the 21-day habit formation into two-day bins, focusing on performing four to five habits for two days before resetting and assessing your progress.

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.

Engaging in activities like sunlight exposure, physical exercise, and cold exposure in the first phase of the day can enhance your alertness and focus, making it easier to adopt new habits.

To have peace of mind, you need to have peace of body first, which is why I emphasize the power of habits and daily routines. It's all about habits; whether I'm picking up a good habit or discarding a bad one, it takes time. For instance, if someone wants to be fit but is currently out of shape, it's not going to happen in three months. It's a long-term journey, at least ten years, where you'll break bad habits and replace them with good ones.

Focusing on deliberate actions, like making your bed or exercising, helps you build a routine that fosters productivity and well-being.