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.

If you miss a day of morning sunlight, try to get twice as much sunlight exposure the following day to compensate.

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.

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.

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 need to treat your schedule as a design for the days you want, balancing obligations with rewards. This approach helps maintain motivation and sustainability over time.

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