#habits

Design a high-performance morning routine. Components: 1. Wake at consistent time (no snooze). 2. Hydrate immediately (16oz water). 3. Movement (10-min stretch, yoga, or walk). 4. Mindfulness (5-min meditation or journaling). 5. Nutrition (protein-rich breakfast). 6. Planning (review top 3 priorities). 7. No phone for first hour. Prepare night before (lay out clothes, prep breakfast). Start small, build habits gradually. Track consistency. Adjust based on chronotype (morning lark vs night owl). Win the morning, win the day. Aim for 60-90 min routine.

Build new habits using habit stacking. Formula: 'After [CURRENT HABIT], I will [NEW HABIT]'. Examples: After I pour my coffee, I will meditate for 5 minutes. After I sit down for dinner, I will say one thing I'm grateful for. After I close my laptop, I will do 10 pushups. Leverage existing habits as triggers. Start small (2 minutes). Stack related habits. Create obvious cues. Track with habit tracker app. Based on BJ Fogg's Tiny Habits and James Clear's Atomic Habits. Makes habit formation easier by piggybacking on established routines.