Use this worksheet to engage actively with the 7 core ideas. Write your own thoughts, complete the practice tasks, and answer the reflection questions. There are no right answers – only your answers.
Name
Date
Re-read on
01
The Fundamentals
1% better every day.
Habits are the compound interest of self-improvement. Small changes feel insignificant in the moment – until they aren't.
What does this mean to me?
In practice
Pick one habit you want to build. Instead of measuring whether you did it perfectly, measure whether you showed up at all. A 2-minute version of the habit still counts.
I tried this this week
Reflect
Is there a small habit you've been putting off because it seems too insignificant to matter?
02
The Habit Loop
Cue. Craving. Response. Reward.
Every habit follows the same four-step loop. Change the loop – change the habit.
What does this mean to me?
In practice
Take a habit you want to break. Write down: the cue, the craving, the response, and the reward. Then ask: is there a different response that satisfies the same craving?
I tried this this week
Reflect
Think of one habit you want to break. What do you actually crave when you do it?
03
Environment Design
Design your environment. Design your habits.
You don't rise to the level of your goals. You fall to the level of your systems – and your environment is your most powerful system.
What does this mean to me?
In practice
Choose one habit you want to build. Make it obvious: put the cue in plain sight. Make it easy: reduce the friction to start by as much as possible.
I tried this this week
Reflect
What in your current environment makes your bad habits easy and your good habits hard?
04
Identity-Based Habits
Don't set goals. Change who you are.
Every action is a vote for the type of person you want to become. Identity change is the real goal of habit formation.
What does this mean to me?
In practice
For your next habit, reframe the goal as an identity statement. Instead of 'I want to exercise more', say 'I am someone who moves every day.'
I tried this this week
Reflect
What identity are you currently voting for with your daily habits?
05
Making Habits Stick
Obvious. Attractive. Easy. Satisfying.
The Four Laws of Behaviour Change are the toolkit for building any good habit – and breaking any bad one.
What does this mean to me?
In practice
Pick one habit to build and apply all four laws: Where? (obvious) Why want to? (attractive) How to start easier? (easy) How to reward immediately? (satisfying).
I tried this this week
Reflect
Which of the four laws are you currently violating with a habit you're trying to build?
06
Habit Tracking
Never miss twice.
Missing once is an accident. Missing twice is the start of a new habit. The rule is simple – never miss twice.
What does this mean to me?
In practice
Start a simple habit tracker – a calendar works. Cross off each day you complete the habit. When you miss, your only job is to get back the next day.
I tried this this week
Reflect
Think of a habit you've tried to build and failed. Did you miss once and then give up entirely?
07
Advanced Tactics
Genes. Deliberate practice. The Goldilocks Rule.
The peak of motivation is working on tasks right at the edge of your current ability – not too easy, not too hard.
What does this mean to me?
In practice
Review your most important habit. Is it still challenging? If it feels completely automatic, raise the difficulty slightly. Stay in the Goldilocks zone.
I tried this this week
Reflect
Is there a habit that has become so easy it's no longer making you better?
Core message
You do not rise to the level of your goals. You fall to the level of your systems.
Before you decide
"Is there a habit in your life right now that you know you should build – but keep putting off?"