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 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.

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.

Immediate goal-based habits focus on achieving specific outcomes, while identity-based habits are linked to a larger self-concept, like becoming a fit person.

To adopt a new habit, visualize the specific sequence of steps required to perform it, which can significantly increase the likelihood of success.

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.

Breaking habits involves engaging in long-term depression of the neural pathways associated with the unwanted behavior, which can be achieved by consciously recognizing the moment after executing the bad habit and replacing it with a positive behavior.

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.

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.