Explicitly state your plan using the formula: "I will [BEHAVIOR] at [TIME] in [LOCATION]."
Keep a visual record of your progress to stay motivated.
Many of our habits are unconscious. We don't decide to check our phones; we just do it. The first step is awareness. Clear introduces , a concept borrowed from BJ Fogg. The formula is:
The human brain evolved to prioritize immediate rewards over delayed rewards. This is the "Cardinal Rule of Behavior Change":
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