1 cuePractice
Stack it on what you already do
Intentions like 'I'll meditate more' fail because they have no trigger. The behaviors you already perform without thinking — coffee, teeth, closing the laptop — are the most dependable cues you own, and they're free.
The formula is: after I [existing habit], I will [new habit]. Be specific about both. 'After I pour my morning coffee' is a cue. 'In the morning' is a wish.
Rules that make stacks hold
- Anchor to something that happens exactly once a day, at a reliable moment.
- Match the size: a two-minute habit after a two-minute anchor. Don't hang a workout off brushing your teeth.
- One stack at a time. Chaining five new behaviors to one cue is just a to-do list wearing a costume.
You don't need more discipline. You need a better doorway.
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