Section 1 - Instruction

You've learned to chain new habits to existing ones with habit stacking, and to make them stick by rewarding yourself immediately. Now, let's put it all together to create a seamless, satisfying loop.

Engagement Message

What's a small celebration you could use today?

Section 2 - Practice

Type

Fill In The Blanks

Markdown With Blanks

Let's build a complete, rewarding habit loop.

After I [[blank:rinse]] my dinner plate, I will [[blank:floss]] one tooth. Then I will immediately feel proud and say 'Yes!'

Suggested Answers

  • floss
  • wash
  • eat from
  • rinse
  • look at
Section 3 - Practice

Type

Sort Into Boxes

Practice Question

A good reward is immediate and feels good. Sort these rewards into effective and ineffective categories.

Labels

  • First Box Label: Effective Reward
  • Second Box Label: Ineffective Reward

First Box Items

  • Fist pump
  • Saying "Yes!"
  • A sip of coffee
  • A moment of pride

Second Box Items

  • A new car
  • A vacation
Section 4 - Practice

Type

Swipe Left or Right

Practice Question

Let's review natural vs. forced habit stacks. Swipe these examples.

Labels

  • Left Label: Natural Stack
  • Right Label: Forced Stack

Left Label Items

  • After I turn on my computer, I will open my to-do list.
  • After I take off my work shoes, I will put on my workout shoes.
  • After I brush my teeth, I will use mouthwash.

Right Label Items

  • After I check my email, I will do 10 jumping jacks.
  • After I feed my cat, I will meditate.
  • After I start the dishwasher, I will call a friend.
Section 5 - Practice

Type

Multiple Choice

Practice Question

Which of the following is the best example of pairing a habit with an existing pleasure?

A. After I do 2 push-ups, I will allow myself to check social media for 30 minutes. B. After I read one page, I will take a satisfying sip of my favorite tea. C. If I exercise all week, I will buy a new video game on Friday. D. After I meditate, I will cross it off my to-do list.

Suggested Answers

  • A
  • B - Correct
  • C
  • D
Section 6 - Practice

Type

Multiple Choice

Practice Question

You've created the stack: "After I finish dinner, I will study Spanish for one minute." You do it, but it feels like a chore. What's the most important thing to add?

A. A bigger consequence for skipping. B. An immediate micro-celebration or reward right after. C. A more obvious cue. D. A different anchor habit.

Suggested Answers

  • A
  • B - Correct
  • C
  • D
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