Submit and save to growth log

Write it out in full: 'I will [specific behavior] at [specific time] in [specific location].'

Min 30 chars

Write which existing habit you'll chain it after: 'After [existing habit], I will immediately [two-minute version of target habit].'

Min 30 chars

Reduce the target habit to its 'absolutely cannot fail' minimum version.

Min 20 chars

Describe what to do each day, how much, and how to track it. You can break it into phases (Days 1–10 / Days 11–20 / Days 21–30).

Min 80 chars

Write this in advance: if I miss a day, what exactly will I do? Include your concrete plan for never missing twice in a row.

Min 40 chars

At least 2 specific environmental adjustments that make the good habit easier to do or the distraction harder to reach.

Min 40 chars

At Day 7, Day 15, and Day 30, how will you check your progress and decide what to adjust?

Min 40 chars

If you've already been running the plan for a few days, you can upload a screenshot of your habit tracker.