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How to Build Habits — A 30-Day Implementation Plan
Seven decisions before day one, then one task a day for thirty days — minimum version, anchor, if-then plan and a return procedure — grounded in habit-formation research, not motivation.
Creative · 87 pages · in English
What's inside
The complete table of contents — exactly the chapters and sections you'll find in the file.
Chapter 1
Why Resolutions Fall Apart
- Stale Popcorn
- How Much of Your Day Happens Without You
- Where the Twenty-One Days Came From
- Five Reasons Your Previous Attempts Died
- What Thirty Days Will Actually Give You
Chapter 2
Designing the Habit: Seven Decisions Before You Start
- The Hour That Decides the Month
- Decision One: One Thing
- Decision Two: The Version You Cannot Fail to Do
- Decision Three: The Anchor
- Decision Four: The If-Then Plan
- Decision Five: Friction in Both Directions
- When the Habit Is About Stopping
- Decision Six: How You Record It
- Decision Seven: The Criterion for the End of the Month
- What a Fully Completed Card Looks Like
Chapter 3
Days 1–10. Launch
- What the First Ten Days Do
- Do the Minimum Version and Nothing More
- Pin the Habit to the Anchor
- Write the If-Then Sentence With a Time
- Set the Stage in the Evening
- Remove One Friction, Add One
- Move the Habit From Memory Onto Paper
- The First Weekly Review
- Write the Return Procedure
- Set Up a Reward That Arrives Immediately
- Check the Stability of the Context
Chapter 4
Days 11–20. Stabilization
- What the Second Ten Days Do
- A Day Without Motivation
- Build the Floor Version
- Audit the Competing Cues
- The Second Weekly Review
- Check What You Are Actually Measuring
- Raise the Bar by One Step
- Do the Habit Away From Home
- Tell One Person
- Distinguish a Planned Break From a Missed Day
- A Day Without a Reminder
Chapter 5
Days 21–30. Standing on Its Own
- What the Third Ten Days Do
- The Third Review and the Shape of the Curve
- Find Your Main Saboteur
- Move From the Calendar to the Context
- Rehearse the Return After a Slip
- Trim the Ritual
- Name the Category, Not an Affirmation
- Prepare the Next Habit, but Do Not Start It
- Audit Your Surroundings
- Write Your Own Operating Manual
- Review, Decision and a Plan for the Next Two Months
Chapter 6
Day 31 and Beyond
- Where You Really Are After a Month
- What Disarms a Habit After Day Thirty
- The Return Protocol After a Longer Break
- Windows Where Change Comes Easier
- Habits Less Frequent Than Daily
- When the Habit Cannot Be Seen in the Boxes
- When to Add a Second Habit
- What You Take From This Month
- What You Do Tomorrow
Look inside
The cover and the first pages of chapter one (from p. 6) — raw renders from the final PDF, unretouched. Click to enlarge.
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