Lecture - Week 02: Refining Your Habits

Overview

This week we workshop and refine the habits you designed last week. Through peer feedback and troubleshooting, you’ll strengthen your habit statements and prepare to begin your weekly practice next Monday.

Topics

Review: The Habits Framework

• Quick recap of identity-based habits
• The habit loop: Cue → Routine → Reward
• Common pitfalls in habit design

Refining Your Habits

• What makes a habit statement effective?
• Specificity: time, place, duration
• The “two-minute rule” for starting small
• Building in flexibility without losing accountability

Troubleshooting Common Obstacles

• Anticipating barriers before they happen
• Implementation intentions: “If X happens, then I will Y”
• The difference between motivation and discipline
• What to do when you miss a day

Preparing to Start

• Setting up your environment for success
• Habit stacking: linking new habits to existing routines
• Documentation strategies for tracking progress
• What “showing up” looks like when you don’t feel like it

In-Class Activities

1. Habit Statement Workshop (25 min)

   • Small groups review each other’s habit statements
   • Identify vague language and strengthen specificity
   • Test against the “would a stranger know exactly what to do?” standard

2. Obstacle Mapping (15 min)

   • List three likely obstacles for each habit
   • Write implementation intentions for each
   • Share strategies with a partner

3. Environment Design (15 min)

   • Identify one change to your physical or digital workspace
   • Reduce friction for your desired habits
   • Increase friction for distracting behaviors

Resources

• 00.04-Habits-Framework
• Assignment

Assignment Preview

Assignment - Habit Refinement

• Submit refined habit statements
• Document your environment design changes
• Prepare for habits to begin Monday of Week 3