Habits

Build identity-consistent routines by designing cue -> routine -> reward loops, forgiving occasional misses, and nudging yourself with science-backed recovery.

How to use

1. Create a loop: set a cue (time/location/emotion), a tiny routine (start at 2–5 minutes), and a reward.
2. Mark “Done” or “2-min version.” If you miss, log a skip reason and pick a rescue (forgive, shrink, replan, or cue tweak).
3. Streaks have grace: 2 forgiven skips per month before a reset. Keep adherence ≥80% before adding difficulty.
4. From any goal card, tap the Habits button to open that goal’s habit hub: create, edit, delete, or adopt suggestions pulled from your unfinished steps.

Recovery flow

• Forgive: Uses a grace skip so streak survives.
• Shrink: Do a 2-minute version now.
• Replan: Move it to a later slot.
• Cue tweak: Swap to a better-performing time/location.

Why it works

• Implementation intentions: If-then scripts tie the routine to a concrete cue, boosting follow-through.
• Self-Determination Theory: Autonomy (your chosen cue), competence (streaks with grace), relatedness (coach prompts) keep motivation high.
• COM-B: We lighten “ability” with tiny versions and friction for bad habits.