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.

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 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.

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 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.

Engaging in activities like sunlight exposure, physical exercise, and cold exposure in the first phase of the day can enhance your alertness and focus, making it easier to adopt new habits.

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.

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.