Hour before sleep: no blue light, no screens — body makes melatonin.

"If X happens, I will do Y" — doubles to triples adherence.

Link new habit to existing — "after established X, I'll do new Y".

Any new habit, start with 2-minute version — until established.

Environment shapes habits — redesign it before demanding willpower.

Write 15 min about best version of self in 5 years — you may see self.

Read draft aloud. Every stumble = sentence needing edit.

A fixed daily time and place for homework — less negotiation, more focus.

Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).

Whenever a prompt works exceptionally well, save it immediately with a simple tagging system instead of relying on memory or digging through old chats.

Before asking your child to put their phone away at the table, put yours away first — modeling beats any spoken rule.