Waypoint
Micro-Habit Integration
Activity Essentials Focused tasks for specific skills like boundaries or intuition. Typically 15–45 minutes.
Beginner Beginner needs no prior experience; Advanced builds on earlier work.
⏱ 20 minutes planning Estimated duration. Some are one-off; others involve multi-day tracking.
Overview A structured exercise with clear steps. Goes deeper than a quick practice.
What It Is
After I [existing habit], I will [2-minute new habit]. Make ridiculously small → Link to routine → Track 30 days.
You'll Need What you'll need — usually just everyday items like paper, pen, or a phone.
Materials
- Journal
- Pen
Evidence Base The scientific or theoretical basis for why this activity works.
Research Foundation
Based on BJ Fogg's behavior change research showing tiny habits consistently maintained create greater long-term change.
How To Do It Step-by-step instructions. Follow in order for the best results.
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1
Identify a larger goal or quality you wish to develop.
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2
Break this down into smallest possible component behaviors (under 2 minutes).
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3
Create an implementation formula: 'After I [existing habit], I will [new micro-habit]'.
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4
Make the action ridiculously easy to begin with - success at starting matters most.
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5
Track completion daily for 30 days, then gradually expand.
Related Waypoints Other waypoints that complement this one from different angles.
