Hijack Your Cues

Once you've mapped your triggers, you don't have to build new ones — you hijack the cues you already have.

• Same cue, better routine — your 3 PM energy dip fires the cookie habit. Aim that same dip at a 5-minute walk instead.
• Stack onto a strong cue — your morning coffee is ironclad, so chain a new habit right behind it: while it brews, do one set of pushups or read a single page.