Habit Formation & Time of Day

✨Key takeaways:

• Linear habits (e.g., running) are best performed during phase one, 0-9 hours after waking.
• Nonlinear habits(e.g., creative writing) are best performed during phase two, 10-17 hours after waking.
• Focus on sleep during phase three, 17-24 hours after waking.
• Align habits with the time of day they are easiest to perform.
• Linear habits involve defined steps, while nonlinear habits are more exploratory.

To effectively build habits, align them with your body's natural rhythms. Perform linear habits, which have defined steps (e.g., running, weightlifting), early in the day (0-9 hours after waking). Nonlinear habits, those requiring exploration and creativity (e.g., creative writing, brainstorming, jiu-jitsu) are best suited for the mid-day (10-17 hours after waking). Dedicate the evening (17-24 hours after waking) to sleep. Example:If you want to establish running as a habit try to implement it in first 9 hours after waking.If you want to be creative in writing, implement this habit between 10 and 17 hours after waking.