Small habits are powerful because of compounding. Change requires patience and confidence.
Habits are automated behaviors learned from experience. Cue, craving, response, reward.
Building new habits requires hard to miss cues. Change surroundings to encourage good habits. Implement intention to lay out specifics of doing something.
You're motivated by reward, make habits attractive. Desiring is sometimes as good as getting. Commit to only doing something you like while doing something good for you.
Make habit as easy to adopt as possible. Reduce friction for good, increase for bad. Commit to a two minute rule for food habits. Getting started is hardest. Build on momentum of existing habits with habit stacking.
Making habits immediately satisfying is key since habits are delayed return. E.g., open trip to Europe account to encourage less eating out.
Create framework to keep habits on track, either by tracking or negative consequences for not sticking to it. Make commitment with partner.