Atomic Habits Program

Complete a detailed Habit Scorecard, identifying positive, negative, and neutral daily habits. Categorize habits based on their impact on your desired identity. Include examples from your life.

“"Until you make the unconscious conscious, it will direct your life and you will call it fate." - Carl Jung”

Use implementation intentions (e.g., "I will [behavior] at [time] in [location]") and habit stacking (e.g., "After [current habit], I will [new habit]"). Consider using visual cues and reminders.

“"I will [behavior] at [time] in [location]."”

Use temptation bundling (combine desired habit with enjoyable activity) and join a supportive community (online forum, accountability partner).

“"More probable behaviors will reinforce less probable behaviors." - Premack's Principle”

Apply the Two-Minute Rule (reduce habit to simplest form) and reduce friction. Automate as much as possible.

“"The Law of Least Effort"”

Use habit trackers, immediate rewards (e.g., small treats, positive self-talk), and visualize progress. Address setbacks with a focus on continuous improvement.

“"What is immediately rewarded is repeated. What is immediately punished is avoided."”

Choose a bad habit to break and apply the Four Laws in reverse. Identify underlying psychological issues contributing to the habit and explore strategies to address them. Consider incorporating features that address mental health aspects or provide links to professional help.

“"Lost days hurt you more than successful days help you."”