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.

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

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.

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.

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.

Many habits can undermine our health and life goals, so it's important to understand how to form and break them effectively.

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