After I sit at my desk, I will write one task on a sticky note.
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Every formula follows the structure: After I [anchor], I will [mini habit].
After I open my laptop, I will close one unused browser tab.
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After I stand up from my chair, I will do one shoulder roll.
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After I put on my shoes, I will walk to the mailbox and back.
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After I lie down in bed, I will take three slow breaths.
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After I finish dinner, I will dim one overhead light.
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After I pour my evening tea, I will read one paragraph.
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After I open my notebook, I will write one vocabulary word.
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After I check my calendar, I will block five minutes for planning.
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How to Use
Copy, Paste, Repeat
Select one card per week. Write the formula on a sticky note near your anchor location. Check it off once per day — that is the entire system.
The 1% willpower meter is intentional. These actions are designed to require almost no decision-making.
Build Your Own
Need a Custom Formula?
Use the stacker on the homepage or the shrinker tool to create a personal anchor-and-action sentence.