## TL;DR

Habit stacking anchors new behaviors to existing routines for automaticity. Core frameworks: Fogg Behavior Model (B=MAP: Behavior = Motivation × Ability × Prompt), Clear's 4 Laws (Obvious, Attractive, Easy, Satisfying), habit tracking for reinforcement. Key insight: identity-based habits ("I am a reader") outperform outcome-based ("read 10 books"). Start tiny — scale after consistency.

## Core Explanation

Habit loop (Duhigg): cue → routine → reward, with craving driving the cycle. Habit stacking formula: "After [anchor habit], I will [new micro-habit]." Implementation intentions: "I will [behavior] at [time] in [location]." Environment design: reduce friction for good habits (gym clothes ready), increase friction for bad ones (phone in another room). The 2-minute rule: scale habits down to ≤2 minutes to start. Never miss twice: single skip is fine, double skip leads to habit extinction. Tracking: visual progress (streak calendar) provides satisfying reinforcement.

## Further Reading

- [Atomic Habits](https://jamesclear.com/atomic-habits)
- [Tiny Habits](https://www.hmhco.com/shop/books/tiny-habits/9780358362777)