1 — Habit Formation
Use this daily — re-use one copy for a full week or month rather than creating a new file each day. Built on the habit loop from Atomic Habits: cue → craving → response → reward.
- Habit(s) being tracked: [FILL]
- Period: [FILL: e.g. Week of 2026-07-12]
1. The Habit Loop
Define the loop once, before tracking starts.
- Cue (what triggers the urge): [FILL]
- Craving (what I actually want): [FILL]
- Response (the habit itself): [FILL]
- Reward (what reinforces it): [FILL]
2. Daily Streak Grid
Mark ✅ done, ❌ missed, or ➖ not applicable.
| Habit | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| [FILL] | |||||||
| [FILL] |
Current streak: [FILL] days | Longest streak this period: [FILL] days
3. Friction Points
- When I missed it, what got in the way? [FILL]
- What made the cue easier or harder to act on? [FILL]
4. Habit Stacking / Environment Design
- What existing habit can this attach to (habit stacking)? [FILL]
- What environment change would make this easier (make the cue obvious, reduce friction)? [FILL]
5. Review
- Is the reward actually reinforcing, or does the habit need a better one? [FILL]
- Adjustment for next period: [FILL]
Reference: Cue-craving-response-reward loop and habit stacking — James Clear, Atomic Habits.
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Linked from 2 notes
Behavioral Pattern Journal — Template
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