Build Your Trigger Map

Make a simple map of the top habits you want to change or build:

Trigger	Old Behavior	New Behavior	Move
3 PM slump	Eat cookies	Walk 5 minutes	Hijack
Open laptop	Check social media	Open work doc	Replace
Feel stressed	Scroll phone	Breathe slowly	Substitute

Post it where you'll see it every day. The point isn't the chart — it's that naming a cue creates a beat of choice where there used to be none. Those tiny gaps are where real change lives.