I haven't read the book, but have gleaned from /r/productivity the helpful hint of habit stacking. From what I understand, it is putting a habit you want to learn right after a habit you already have. For instance, you brush your teeth every night, so add on "taking vitamins" after you brush your teeth. The brushing is the trigger to make taking the vitamins second nature.
For three years now, my son has gone to religious ed classes on Wednesday nights. That first time, I decided that I would go to the local track and walk/run while he was in class. I have done that every week, only skipping when the track hasn't been shoveled due to the snow, class is cancelled for holidays, or you know, Covid.
He had his class tonight, and my week so far has been brutal work-wise. Long, long days and nights, and tonight, I just wanted to take him to class and sit in the car to wait. Getting ready to go, I decided "might as well put my sports bra on." Then "might as well put on my running tights. They are comfortable anyway." Took him and was sitting there in the car, and it just felt wrong. Ok, ok, "might as well at least go walk". Walked a lap. "Might as well start jogging." Because of my procrastination and very slow jogging today as I was beat, I only got 1 1/2 miles instead of my normal 2. But it was 1 1/2 miles more than if I had sat in the car.
I can't tell you the compulsion that I needed to put my sports bra on. I couldn't leave until I had my running shoes on. I left and returned to my bedroom 3 or 4 times before leaving the house, I had to "might as well" myself that many times.
Habit stacking this was all really by accident, but it has sure worked!
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source https://www.reddit.com/r/loseit/comments/ks72ca/habit_stacking_success/
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