A habit is a behaviour that runs with little conscious decision. It usually has three parts: a cue (a time, place, feeling, or preceding action), a routine (the behaviour), and a reward (what the behaviour gives you).
Habits form through repetition in a stable context. That is why "go to the gym more" rarely sticks, while "after I drop my bag at home, I put on my running shoes" often does.
Design beats willpower
Willpower is unreliable, especially when you are tired or stressed. Environment is reliable.
- Make the good habit obvious and easy: lay things out in advance, remove steps.
- Make the unwanted habit awkward: move the phone charger out of the bedroom, keep snacks out of sight.
- Anchor new habits to something you already do every day.
- Shrink the habit until it is almost too easy, then grow it once it is automatic.
Slips are part of the process
Missing one day barely affects how strongly a habit forms. What matters is not letting one miss become a pattern. A simple rule, "never miss twice", protects most habits better than a perfect streak.