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.

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.

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.

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.

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.

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.

Sometimes, it takes time to see results; it might take 18 to 24 months to develop a usable product, and persistence is key during that period.