Aligned Action
Consistent habits, patience with compounding effort, courage, sustainable energy and confident adaptation.
Habits & Consistency
Building habits that make alignment automatic, so living your values becomes the way you do things rather than something you have to force.
How Habits Work
The science of automatic behaviour.
The Habit Loop
Understand the basic structure of a habit.
Habits Run Much of Your Day
Recognise how much of life is habitual.
Why Willpower Isn't Enough
Understand the limits of relying on willpower.
How Long Habits Take
Set realistic expectations for habit formation.
Keystone Habits
Identify habits that create a ripple effect.
Your Habit Inventory
Take stock of your current habits.
Habits and Values
Connect habits to what you care about.
Habits and the Brain
Understand what happens in the brain as habits form.
Habits of People You Admire
Learn from the habits of people who inspire you.
Habit Reflection
Regularly reflect on your habits.
Designing New Habits
Making good habits easy to start and hard to drop.
Start Tiny
Begin habits so small they're impossible to fail.
Habit Stacking
Anchor new habits to existing ones.
Implementation Plans
Decide exactly when and where you'll do a habit.
Make It Obvious
Make cues for good habits visible.
Make It Attractive
Pair habits with things you enjoy.
Make It Easy
Reduce friction for good habits.
Make It Satisfying
Reward yourself immediately for good habits.
Motivation Waves
Use high motivation moments to set up future habits.
Habit Experiments
Treat habit-building as experimentation.
Your Habit Design
Design a complete habit using all the principles.
Environment Design
Shaping your surroundings so good habits happen naturally.
Environment Shapes Behaviour
Understand how surroundings drive habits.
One Space, One Use
Associate spaces with specific activities.
Adding Friction to Bad Habits
Make unwanted habits harder to do.
Digital Environment
Design your phone and devices to support good habits.
Social Environment
Recognise how the people around you shape your habits.
Preparing the Night Before
Set up tomorrow's habits in advance.
Decluttering for Habits
Remove clutter that obstructs good habits.
Defaults
Make good choices the default option.
Travel and Disrupted Environments
Maintain habits when your environment changes.
Environment Audit
Assess your whole environment for habit support.
Habits as Identity
Becoming the kind of person who does what you value.
Who You're Becoming
Focus habits on identity rather than outcomes.
Voting for Your Identity
See each habit as evidence of who you are.
Language of Identity
Use language that reinforces your desired identity.
Identity Conflicts
Notice when old identities resist new habits.
Pride in Habits
Build habits you're proud of.
The Two-Minute Identity
Build identity through the smallest possible action.
Habits and Self-Worth
Separate habits from self-worth.
Role Models and Identity
Use role models to shape the identity you're building.
Small Wins and Identity
Use small wins to build belief in your new identity.
Identity Statement for Habits
Write a clear statement of the identity your habits are building.
Breaking Unwanted Habits
Loosening the grip of habits that no longer serve you.
Understanding Unwanted Habits
Understand why unwanted habits persist.
Habit Replacement
Replace an unwanted habit with a better one.
Surfing Habit Cravings
Ride out cravings without acting on them.
Mapping Triggers
Identify the specific triggers for unwanted habits.
Pause Before Acting
Insert a pause between trigger and habit.
Reducing Gradually
Reduce unwanted habits step by step.
Bad Habits and Emotions
Explore the emotions driving unwanted habits.
Accountability for Breaking Habits
Use others' support to break unwanted habits.
Relapse and Recovery
Respond to slips without giving up.
Breaking Habits Reflection
Reflect on your journey of breaking an unwanted habit.
Consistency Over Intensity
Why showing up regularly matters more than doing a lot.
The Power of Consistency
Understand why consistency beats intensity.
Never Miss Twice
Recover quickly after missing a habit.
Showing Up on Hard Days
Maintain habits when motivation is low.
Streaks
Use streaks to motivate consistency.
Showing Up vs Performing
Value showing up over performing well.
The Plateau of Latent Potential
Persist through periods with no visible progress.
Rhythm Rather Than Rigidity
Build flexible consistency rather than rigid rules.
Seasons of Consistency
Adjust habits to life's seasons.
Consistency in Relationships
Apply consistency to relationship habits.
Your Consistency Story
Reflect on your relationship with consistency.
Routines and Rituals
Structuring your days around what matters.
Routines vs Rituals
Understand the difference between routines and rituals.
Designing a Morning Routine
Create a morning routine that sets up your day.
Designing an Evening Routine
Create an evening routine that supports rest and reflection.
Weekly Rhythms
Design a weekly rhythm that supports your priorities.
Transition Rituals
Use small rituals to move between parts of your day.
Daily Non-Negotiables
Identify the few habits you'll do every day no matter what.
Routines for Wellbeing
Build routines that support mental and physical health.
Rituals of Connection
Create regular rituals that strengthen relationships.
Seasonal Rituals
Mark the seasons of the year with meaningful rituals.
Your Ideal Week
Design an ideal week that integrates your routines and rituals.
Tracking and Accountability
Making progress visible and getting support to keep going.
Why Tracking Works
Understand how tracking supports habits.
Simple Habit Trackers
Set up a simple, sustainable tracking system.
Measuring What Matters
Track meaningful indicators, not just activity.
Accountability Partners
Partner with someone to support each other's habits.
Group Accountability
Use groups to support habit change.
Habit Contracts
Formalise commitment with a habit contract.
Reviewing Progress
Regularly review habit progress.
Celebrating Milestones
Mark meaningful milestones in habit building.
When Tracking Becomes Obsessive
Recognise when tracking stops serving you.
Self-Accountability
Develop the ability to hold yourself accountable.
Motivation and Discipline
Finding the drive to keep going, and the structure to go on when drive fades.
Types of Motivation
Understand intrinsic and extrinsic motivation.
Autonomy, Competence, Relatedness
Meet the three basic needs that fuel motivation.
Your Deep Why
Connect habits to deep reasons.
Discipline as Self-Respect
Reframe discipline as care for your future self.
Temptation Planning
Plan in advance for moments of temptation.
Future Self Connection
Strengthen connection to your future self to support habits.
Resistance
Recognise and work with inner resistance.
Energy and Motivation
Understand how energy affects motivation for habits.
Inspiration Sources
Draw on sources that renew motivation.
Motivation and Self-Compassion
Use self-compassion rather than self-criticism to motivate.
Sustaining Habits for Life
Keeping habits alive through change, plateaus and the years.
Habits Over a Lifetime
Think about habits on a lifetime scale.
When Habits Get Boring
Maintain habits when novelty fades.
Levelling Up Habits
Grow habits gradually once they're established.
Habits Through Life Changes
Maintain habits through major life transitions.
Habit Audits
Periodically review all your habits.
Habit Plateaus
Navigate periods where habits stop producing results.
Teaching Habits to Others
Share your habits with others to deepen them.
Habits and Family
Build habits that involve your household.
Habit Legacy
Reflect on the habits you're passing on.
Your Habits Practice Plan
Design an ongoing plan for building and sustaining habits.