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.

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.

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 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.

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, 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 break a bad habit, immediately after executing it, engage in a different positive behavior to create a new neural association and disrupt the reflexive nature of the bad habit.

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.