Habits: how to start and keep going

Short, practical guides: start small, track your progress and keep going after the first missed day.

• Habit tracker: what it is and how to set one upPaper, Excel or app: how to set up a daily or monthly habit tracker, with a sample weekly template.
• How to build a habit: a step-by-step guideStart tiny, anchor it to a cue, track it and plan for slips — seven steps with real examples.
• How long does it take to form a habit?The 21-day myth, the 66-day median from the UCL study and what it means in practice.
• Good habits list: 50 ideas by category50 good habits for health, sleep, fitness, money, relationships and kids — and how to pick the first one.
• How to break a bad habitFind the cue, swap the routine, add friction and count the days — a practical plan for bad habits.
• Atomic Habits: a summary of the key ideasThe main ideas of James Clear’s book in plain words — and a one-week plan to put them to work.
• How to choose a habit tracker appOne-tap check-off, reminders, widgets, skips, privacy and free limits — a checklist before you download.
• Missed a day of your habit? Here is what to doOne miss changes almost nothing. Never miss twice, keep a minimum version and use skips and pauses.