Habit Tracking

A reference for habit tracking in journals: what habit research actually says (Lally's 66 days, Wood and Neal on context, Gollwitzer's if-then plans), the popular systems (James Clear's Atomic Habits, B.J. Fogg's Tiny Habits, "don't break the chain"), every common tracker design, the harm broken streaks can do, and how a printed journal can measure without shame.

Checked against sources on 2026-09-28. Where a detail couldn't be confirmed from a primary source, it's marked (unconfirmed). Where a claim is popular but not tested, it's marked (claimed).

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1. At a glance

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2. Summary

A habit is a behaviour that runs on autopilot when a familiar context cues it. Research says habits form through repetition in a stable context, not through willpower, and that it takes longer than people think: in Lally's 2010 study, a median of 66 days, with a range of 18 to 254. Missing a single day didn't derail the process. Tracking helps because recording progress, especially on paper, improves goal attainment. Linking a new behaviour to a clear cue ("after I pour coffee, I take my meds") helps more than reminders, which can support repetition while slowing true habit formation. The popular books (Atomic Habits, Tiny Habits) package these ideas well but go beyond the evidence in places. The main design risk is the streak: an intact streak motivates, but a visibly broken one can lower engagement, especially when people blame themselves. Good trackers count what you did, allow partial credit, and make restarting the normal path.

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3. History and origin

Who and their background

• Wendy Wood, social psychologist (Duke, then University of Southern California). Leading researcher on habits in daily life; author of Good Habits, Bad Habits (2019).
• David T. Neal, psychologist and behaviour consultant, Wood's co-author on the 2007 Psychological Review model.
• Phillippa Lally, health psychologist at University College London (UCL), with Jane Wardle (UCL Health Behaviour Research Centre) and Benjamin Gardner (then UCL, later King's College London and Surrey). Ran the best-known real-world habit formation study.
• Peter M. Gollwitzer, motivation psychologist (New York University and University of Konstanz). Introduced implementation intentions.
• B.J. Fogg, behaviour scientist at Stanford since 1995, founder of the Behavior Design Lab. Author of Tiny Habits (January 2020).
• James Clear, writer and entrepreneur. Author of Atomic Habits (2018), one of the best-selling self-help books of its decade.

Timeline

Cultural context

The "21 days to form a habit" myth dominated self-help for decades. UCL's 2010 study, widely reported, replaced it with "about 66 days" and a large range. App stores then filled with streak-based trackers, borrowing game mechanics (streaks, badges, points). Paper journaling adopted the monthly grid. By the 2020s a backlash grew against streak anxiety, with apps adding "streak freezes" and writers promoting "never miss twice" or "rest days".

Key quotes

• Gardner, Lally and Wardle: habits are "actions that are triggered automatically in response to contextual cues."
• Gollwitzer: the if-then format is "When situation x arises, I will perform response y."
• Clear: "A habit tracker is a simple way to measure whether you did a habit."
• Clear: "Never miss twice. ... Missing once is an accident. Missing twice is the start of a new habit."
• Fogg: "Behavior happens when Motivation, Ability, and a Prompt come together at the same moment."

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4. Philosophy and principles

The problem it solves. Good intentions fade; behaviour defaults to old patterns. Tracking makes repetition visible and gives a small reward for doing it.

Research-based principles:

1. Same cue, same response. Habits are context-response links. Do it at the same time and place, after the same event (Wood and Neal 2007; Gardner 2012).
2. Repetition builds automaticity slowly and unevenly. Early repetitions add the most; gains then flatten. Expect about 2–3 months, possibly much longer (Lally 2010; Singh 2024).
3. A single miss doesn't reset you. In Lally's study, missing one opportunity didn't materially change the curve.
4. Plan the "when" and "where". If-then plans have a medium-to-large effect on reaching goals (Gollwitzer and Sheeran 2006).
5. Event cues beat reminders. Reminders help you repeat but can keep the habit dependent on the reminder (Stawarz 2015).
6. Record progress physically. Monitoring helps goals, more when written down (Harkin 2016).
7. Start small and choose your own. Self-chosen, simpler behaviours form faster (Singh 2024; Gardner 2012).

Popular principles (claimed):

1. Make it obvious, attractive, easy, satisfying (Clear's four laws).
2. Anchor, tiny behaviour, celebrate (Fogg).
3. Never miss twice (Clear).
4. Identity: each tick is "a vote for the type of person you want to become" (Clear) (claimed).

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5. Core components

Habit list

Pick 1–5. Clear suggests limiting manual tracking to your 3–4 most important habits, because tracking is itself a habit that takes effort.

Cue / anchor

Write the context: "After I brush my teeth, I stretch." Fogg calls this an anchor; Clear calls it habit stacking; research calls it an implementation intention. It's the single most evidenced part.

Tiny version

Fogg's rule: make the behaviour so small it's easy on a bad day (one push-up, floss one tooth). The tiny version lets a low day still count, which protects the chain and the self-story.

Marks

• Tick or X: binary.
• Dot: fill a circle.
• Half-fill: partial credit, e.g. the tiny version, or "did some". Journalwright Studio's Habit dots use empty / half / full.
• Slash then X: slash = planned, X = done (community convention).
• Number: minutes, glasses, pages.

Grid

Habits down the side, days across (or the reverse). The monthly overview shows patterns, like weekends dropping off.

Daily dots

A row of labelled circles on the day page. Easier to mark at the point of doing, but harder to see the month.

Streak / chain

Consecutive days. Motivating while intact (Silverman and Barasch 2023). The risk: a broken streak that's shown prominently can lower engagement, more so if you blame yourself.

Totals

"18 of 30 days" instead of "streak: 0". Totals never reset, so a miss costs one day, not the whole run.

Automaticity check

The habit goal is automaticity, not frequency. Once a month, rate one line: "I do it without thinking" 1–5. This is based on the 4-item SRBAI (Gardner et al. 2012), whose items ask whether the behaviour is something you do automatically, without having to consciously remember, without thinking, and before you realise you're doing it (item wording from memory; unconfirmed).

Review

Monthly: keep, shrink, change the cue, or drop.

Restart rule

A pre-written rule for after a miss: "Tiny version tomorrow." "Never miss twice" is the popular form; a gentler form is "next time, smaller".

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6. Setting it up

First setup (10 minutes)

1. List candidates. Write every habit you'd like. Circle 1–3.
2. Shrink each. Write the tiny version: "1 glass", "2 minutes outside", "1 stretch".
3. Attach a cue. "After [existing routine], I will [tiny habit]." Pick routines that happen every day, including work days and off days.
4. Pick a mark. Empty / half / full circles work well: half = tiny version.
5. Choose where it lives. Day page dots (mark at the moment) and/or a month grid (see patterns). Pick one to start.
6. Write the restart rule at the top: "Missed? Tiny version next time."

First day

Do the tiny version right after the cue. Mark it immediately. If you enjoy a small celebration (Fogg's "Shine"), do it: a word, a fist pump.

First week

• Mark each day. Expect misses.
• Day 3–4: check the cue. If you keep forgetting, the cue is wrong, not you. Choose a more reliable anchor.
• Day 7: count, don't judge. "5 of 7" is a good first week.

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7. Daily practice

Order: cue → behaviour → mark. Marking at the point of doing turns the mark into part of the routine and a small immediate reward.

Don't mark misses. An empty circle is enough. A red X on a miss is a failure signal that serves no purpose.

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8. Rhythms

• Weekly (2–5 min): count done days. Look for the pattern: which days drop? Adjust the cue for those days (for example, a different anchor on shift days).
• Monthly (10 min): total each habit ("21/31"). Rate automaticity 1–5. Decide: keep, shrink, change cue, graduate (stop tracking because it's automatic) or drop. Start a fresh grid; a new month is a natural fresh start (Dai et al. 2014).
• Quarterly: most habits need 2–3 months. At about 10 weeks, ask: does it feel automatic yet? If not, it may need a more stable cue, not more effort.
• Yearly: list graduated habits (a quiet record of change). Archive grids.

Graduation: when a habit feels automatic (rated 4–5 for two months), stop tracking it. Tracking forever turns the tracker into the burden.

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9. Page anatomy

Monthly habit grid (5.5 × 8.5, B&W)

+-----------------------------------------------------------+
| DATE ____  TITLE: October habits  TAGS ____               |
+-----------------------------------------------------------+
| Habit (cue -> tiny)        1 2 3 4 5 6 7 8 9 ... 29 30 31 | total
|-----------------------------------------------------------|
| Meds (coffee -> pill)      o o o o o o o o o ...  o  o  o | __/31
| Water (bus -> 1 glass)     o o o o o o o o o ...  o  o  o | __/31
| Outside (shift end -> 2m)  o o o o o o o o o ...  o  o  o | __/31
| Stretch (teeth -> 1)       o o o o o o o o o ...  o  o  o | __/31
|-----------------------------------------------------------|
| Week lines under day 7, 14, 21, 28 (thin)                 |
| Empty = not today   Half = tiny version   Full = done     |
| Automatic yet? (1-5)  Meds _  Water _  Outside _  Str _   |
+-----------------------------------------------------------+
| SEND TO [symbols]                               [code]    |
+-----------------------------------------------------------+

Circles about 3.5 mm on the small trim, 5 mm on letter. Label column about 35% of the width.

Daily habit dots (day block)

+----------------------------------------------+
| HABITS   Meds ( )   Water ( )   Outside ( )  |
|          Stretch ( )                         |
+----------------------------------------------+

Habit plan card (back matter or month start)

+----------------------------------------------+
| HABIT: ____________________________          |
| After I ______________ , I will ___________ |
| Tiny version: ______________________         |
| Where: __________   When: __________         |
| If I miss: next time, tiny version           |
| Started: ____   Automatic by: ____ (guess)   |
+----------------------------------------------+

Year in pixels (one habit or mood, one page)

      J F M A M J J A S O N D
  1   o o o o o o o o o o o o
  2   o o o o o o o o o o o o
 ...
 31   o o   o   o   o o   o   o

Calendar chain (Seinfeld style)

+---+---+---+---+---+---+---+
| X | X | X |   | X | X | X |
+---+---+---+---+---+---+---+

(Shown for reference; see Don't adopt.)

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10. Worked examples

Sample day

HABITS   Meds (●)   Water (◐)   Outside (●)   Stretch ( )
Note: shift ran late; 1 glass only; stretch skipped. Tiny version tomorrow.

Sample week (from the monthly grid)

                    M  T  W  T  F  S  S   done
Meds                ●  ●  ●  ●  ●  ●  ○   6/7
Water               ◐  ●  ●  ◐  ○  ●  ●   6/7 (2 half)
Outside             ●  ○  ●  ●  ○  ○  ●   4/7
Stretch             ○  ●  ◐  ○  ○  ●  ●   4/7 (1 half)
Pattern: Fri/Sat off days miss "outside": the cue was "shift end".
Change: on off days, cue = "after lunch".

Sample month (closing)

October totals   Meds 29/31   Water 24/31 (6 half)   Outside 19/31   Stretch 15/31
Automatic yet?   Meds 5   Water 3   Outside 2   Stretch 2
Decisions:
- Meds: graduate to the care check-in only; stop the separate row.
- Water: keep.
- Outside: new off-day cue; keep.
- Stretch: shrink to "1 stretch after teeth"; keep.
Days since start: Water 45. Research median is about 66, so still early.

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11. Variations and offshoots

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12. Community practice

What people actually do (r/bulletjournal, r/getdisciplined, r/ADHD, YouTube "plan with me" videos):

• Draw a new monthly grid every month, often with 8–15 habits at first, trimming to 3–5 by month two.
• Colour-code habit categories (in colour journals).
• Mix binary habits (meds) with numeric ones (glasses of water, pages read).
• Use a mood or sleep "year in pixels" as a companion.
• Leave rest days as a different mark (a dash) so they don't read as misses.
• Abandon trackers mid-month when a broken week makes the grid feel "ruined", then restart at the next month.

Common customisations: "minimum and target" levels; weekly rather than daily habits (3×/week); tracking "no" habits (no doomscrolling) as well as "do" habits; a sticker on done days.

Aesthetic vs minimalist camps. Aesthetic trackers (themed illustrations, colour-by-habit) can make the page a reward; minimalist trackers are faster and don't feel ruined by a gap. A calm pre-printed grid removes set-up and keeps attention on the behaviour.

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13. Official products and formats

Not applicable as a single method. Examples on the market (prices change often):

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14. Tools and supplies

• Pen: a fine liner (0.3–0.5 mm) for neat half-fills; a slightly thicker one (0.7 mm) for full fills.
• Paper: 80+ gsm so filled dots don't ghost.
• Ruler: only if drawing your own grid.
• Stickers: optional reward dots.
• Clip or ribbon: to open straight to the grid.
• Stamp: a small circle stamp for hand-drawn grids.

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15. Digital and hybrid versions

• Apps: Streaks (iOS), Loop Habit Tracker (Android, open source), Habitica (gamified), Apple Health / Google Fit (auto). Most rely on reminders and streak counters.
• E-ink: PDF grids on reMarkable, Kindle Scribe, Boox; tap-to-fill templates exist.
• Scanning: Journalwright Studio's scan pipeline could read filled circles from habit grid pages; the scan-ready option on Checkboxes and Scale blocks is aimed at optical mark reading, but reading a full habit grid is (not built).
• Gained digitally: automatic totals, charts, auto-tracking (steps, sleep), reminders.
• Lost digitally: apps lean on reminders, which Stawarz et al. found support repetition but can hinder habit development; streak counters and badges add pressure; phones distract. Positive reinforcement features didn't help in their 4-week study.
• Hybrid: paper grid for chosen habits; a wearable or device for passive data (steps, sleep), without streaks.

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16. Evidence and research

Claimed vs supported:

• Supported: context-linked repetition forms habits; it takes weeks to months with wide variation; one miss isn't a reset; if-then plans work; writing progress down helps.
• Partly supported: streak displays motivate while intact; broken streaks can demotivate; repair options soften this.
• Claimed: "never miss twice" as a rule; "21 days" (contradicted); "1% better every day" compounding (a metaphor, not data); identity-based habits; celebration wiring in habits (Fogg) (no trial found).

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17. Benefits

• Better follow-through on goals when progress is written down — evidenced.
• Faster start from if-then plans — evidenced.
• Behaviours that become automatic cost less effort — evidenced (theory and field data).
• Seeing patterns (days that drop off, links to sleep or shifts) — claimed, plausible.
• Motivation from visible progress — evidenced for intact streaks; claimed in general.
• A record to share with a doctor (meds adherence, movement) — claimed.
• Graduation lists as proof of change — claimed.

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18. Pitfalls

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19. Accessibility and adaptations

• ADHD: 2–3 habits; half-fill counts; mark at the moment; totals not streaks; novelty via a fresh grid monthly. See adhd-journaling.md.
• Autism and sensory needs: consistent layout and fixed cues suit many; add "sensory-friendly" versions of habits (e.g. outside in low-noise hours).
• Chronic illness and low spoons: allow "rest" as a planned mark; habits have a tiny version for flare days; weekly targets over daily.
• Depression and anxiety: empty circles, not X's; "any" counts; review with kindness; a broken grid is not a verdict.
• Trauma: avoid control-heavy framing; self-chosen habits only.
• Dyslexia and dysgraphia: icons as habit labels; fill circles, no writing.
• Low vision: letter size; 5–6 mm circles; heavy grid lines every 7 days.
• Motor or hand pain: a single slash can count as full; half = a dot in the centre; stamps.
• Trans and gender-diverse people: HRT doses as a habit row with half for "late"; no gendered body goals.
• Shift workers: cues tied to the shift, not the clock; separate off-day anchors.
• Low income: any paper grid; free printables; no app needed.

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20. Comparison

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21. Combining

• Bullet Journal (bullet-journal.md): the monthly grid sits beside the monthly log.
• ADHD journaling (adhd-journaling.md): habits become 3 dots on a forgiving day page; if-then plans double as "first tiny step".
• Five-year diary (five-year-diary.md): a one-line note shows whether a habit held year to year.
• Hobonichi Techo (hobonichi-techo.md): its daily page has space for a few habit marks.
• Passion Planner / theme systems (passion-planner.md, theme-system-journal.md): a yearly theme gives habits a "why"; habits are the daily form of the theme.
• Stoic journaling (stoic-journaling.md): the evening review can include "Did I keep my small commitments?"

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22. Ready-to-use bank

Habit ideas (tiny versions)

1. Meds with first drink
2. One glass of water after the bus
3. Two minutes outside after shift
4. One stretch after brushing teeth
5. Open the journal after lunch
6. Text one person after dinner
7. Shoes by the door before bed
8. Two pages read in bed
9. Five slow breaths at the bus stop
10. Put dishes in the sink after eating
11. Sunscreen with morning moisturiser
12. HRT dose after coffee
13. Lay out tomorrow's clothes after shower
14. Phone on charger outside the bedroom at a set time

Headings and trackers

1. Habit plan: After I ___ , I will ___
2. Tiny version / Full version
3. Monthly grid with totals column
4. Automatic yet? 1–5
5. Graduated habits
6. Rest days (planned) row
7. Weekly target: __ of 7
8. Year in pixels (one habit)
9. Obstacle and plan (WOOP): If ___ , then I will ___
10. What helped this week? What got in the way?

Prompts

1. Which cue is most reliable in my day?
2. What's the smallest version I could do on my worst day?
3. When did I miss, and what was different?
4. Which habit feels automatic now?
5. What's one habit I'd drop if I had to?
6. How do I want to mark a missed day (or not at all)?
7. What does "enough" look like this month?

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23. Glossary

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24. FAQ

How long does a habit take to form? It varies a lot. The best-known study found a median of 66 days, with a range of 18 to 254. A 2024 review found medians of 59–66 days and individual times from 4 to 335. "21 days" isn't supported.

If I miss a day, do I start over? No. In Lally's study, missing one opportunity didn't materially change habit formation. Do the tiny version next time.

Are streaks good or bad? Both. An intact streak motivates; a highlighted broken one can reduce engagement, especially if you blame yourself. Totals and repair options (like half-fills) soften the harm.

Should I use reminders? Early on, maybe. But reminders can keep the habit dependent on them. Aim for an event cue ("after coffee") and fade the reminder.

How many habits should I track? Three to five. Clear suggests 3–4 for manual tracking.

**Is Atomic Habits evidence-based?** Partly. Its core ideas (cues, making it easy, tracking, habit stacking) align with research. Many examples are anecdotes, and some claims ("1% better every day", identity votes) are framing, not findings.

**Is Tiny Habits evidence-based?** The anchor idea matches implementation-intention research. The "celebration wires in habits" claim hasn't been tested in trials that we found.

What should a missed day look like on paper? Empty. No X, no red. Optionally a dash for planned rest.

When can I stop tracking? When it feels automatic, for example rating 4–5 on "I do it without thinking" for two months.

Daily or weekly habits? Match the behaviour. Exercise 3–4×/week is a real target; forcing daily can cause more misses.

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25. For Journalwright Studio

Journalwright Studio already has Habit dots (empty / half / full) as a day page block, with an optional legend that reads half = tiny; Checkboxes; Fill-in blanks; and a fixed-column monthly tracker page (mood, meds, meals and work hours today). The habit dots, checkboxes, fill-in blanks and scales can also be sent to the e-ink companion (the X4 companion) as check-ins. The gaps are custom habit columns on the monthly tracker, the cue/tiny plan, totals instead of streaks and an automaticity check.

a. Printed book

b. E-ink companion (X4)

c. Proposed editor blocks

Status: only the habits block with its tiny option exists today. The Habit plan block and the three presets are planned. The checks, fields and scale blocks themselves are built, so you can set these up by hand.

Monthly-tracker columns aren't a day block, so they'd be a book option: trackerHabits: [labels], reusing the Habit dots labels by default (planned).

d. Proposed method layout: "Habit focus" (planned)

1. sky (Moon, sun and season)
2. events (Events)
3. care (Care check-in)
4. habits (Habit dots), 3–4 labels, tiny legend on
5. fields (Fill-in blanks) for one amount, e.g. "Minutes outside"
6. top (Top priorities), n 2
7. lines labelled "What helped / got in the way", n 1
8. review with "Went well" and "Tomorrow"
9. body (Writing space, lines): takes the rest

e. Don't adopt

• Streak counters and "don't break the chain" calendars. A broken, highlighted streak lowers engagement, and self-blame makes it worse. It's also badge-like pressure the e-ink companion's scope rules out.
• Red X or failure marks for misses. Empty is enough.
• Reminders and nudges on the X4 companion. Out of scope, and research suggests event cues form habits better than reminders.
• Points, levels, gamification (Habitica-style). Busy, pressuring and off-brand for calm design.
• Body-number trackers (weight, calories) by default. Can harm; keep them opt-in via Fill-in blanks.
• "21 days" or "66 days" promises printed on the page. The range is huge; a number invites a sense of failure.
• More than 5 habit slots in the default layout. Overtracking is the most common failure.

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26. Open questions

• Does half-fill (partial credit) protect motivation the way "repairable" streaks did in Silverman and Barasch's studies? Untested for paper.
• Is "never miss twice" better than "next time smaller"? No trial compares them.
• Do paper trackers form habits as well as, better than, or worse than apps? Harkin found physical recording helps monitoring, but not habit formation directly.
• How much does a celebration step (Fogg) add beyond the cue? Not tested in the studies found; Stawarz found positive reinforcement ineffective in apps.
• For shift workers, does a cue tied to an event (shift end) form habits as well as a fixed daily time? Likely yes by theory; untested.
• Does monthly automaticity rating change what people track, or just add a task?
• Is the 66-day median stable across people with ADHD or depression? No subgroup data found.

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27. Further reading

• Wendy Wood, Good Habits, Bad Habits (2019): the research-led book on habit and context.
• James Clear, Atomic Habits (2018): popular synthesis; read with the caveats above.
• B.J. Fogg, Tiny Habits (2020): anchors, tiny behaviours and celebration.
• Gabriele Oettingen, Rethinking Positive Thinking (2014): WOOP and mental contrasting.
• Gardner, Lally and Wardle, "Making health habitual" (2012): short, free, practical.
• Katy Milkman, How to Change (2021): fresh starts, temptation bundling, research-based.
• Stawarz, Cox and Blandford (2015): why reminder apps may not build habits.

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28. Sources

All checked 2026-09-28. Each URL was opened once. Europe PMC API records were used where PubMed and publisher pages blocked automated access; the DOI is given for each paper.

1. Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. "How are habits formed: Modelling habit formation in the real world". European Journal of Social Psychology, 2010. doi:10.1002/ejsp.674. Semantic Scholar record: https://api.semanticscholar.org/graph/v1/paper/DOI:10.1002/ejsp.674?fields=title,authors,year,venue,abstract,url (study figures confirmed through sources 2 and 3)
2. Gardner B, Lally P, Wardle J. "Making health habitual: the psychology of 'habit-formation' and general practice". British Journal of General Practice, 2012. https://pmc.ncbi.nlm.nih.gov/articles/PMC3505409/
3. Singh B, Murphy A, Maher C, Smith AE. "Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants". Healthcare, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11641623/
4. Wood W, Neal DT. "A New Look at Habits and the Habit-Goal Interface". Psychological Review, 2007. doi:10.1037/0033-295X.114.4.843. Europe PMC record: https://www.ebi.ac.uk/europepmc/webservices/rest/search?query=(TITLE:%22How%20are%20habits%20formed%22%20AND%20AUTH:Lally)%20OR%20(TITLE:%22A%20new%20look%20at%20habits%22%20AND%20AUTH:Wood)%20OR%20(TITLE:%22Implementation%20intentions%22%20AND%20AUTH:Gollwitzer%20AND%20PUB_YEAR:1999)%20OR%20(TITLE:%22monitoring%20goal%20progress%22%20AND%20AUTH:Harkin)%20OR%20(TITLE:%22Time%20to%20Form%20a%20Habit%22)%20OR%20(TITLE:%22Psychology%20of%20Habit%22%20AND%20AUTH:Wood%20AND%20PUB_YEAR:2016)&resultType=core&format=json
5. Wood W, Rünger D. "Psychology of Habit". Annual Review of Psychology, 2016. doi:10.1146/annurev-psych-122414-033417. Europe PMC record: same as source 4.
6. Harkin B et al. "Does Monitoring Goal Progress Promote Goal Attainment? A Meta-Analysis of the Experimental Evidence". Psychological Bulletin, 2016. doi:10.1037/bul0000025. Europe PMC record: same as source 4.
7. Gollwitzer PM. "Implementation intentions: Strong effects of simple plans". American Psychologist, 1999. PDF: https://www.prospectivepsych.org/sites/default/files/pictures/Gollwitzer_Implementation-intentions-1999.pdf
8. Gollwitzer PM. "Implementation intentions: Strong effects of simple plans" (publication page). University of Konstanz, Social Psychology and Motivation. https://www.socmot.uni-konstanz.de/publications/implementation-intentions-strong-effects-simple-plans
9. Gollwitzer PM, Sheeran P. "Implementation intentions and goal achievement: a meta-analysis of effects and processes". Advances in Experimental Social Psychology, 2006. https://kops.uni-konstanz.de/handle/123456789/10973
10. Wang G, Wang Y, Gai X. "A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment". Frontiers in Psychology, 2021. https://pmc.ncbi.nlm.nih.gov/articles/PMC8149892/
11. Kaushal N, Rhodes RE. "Exercise habit formation in new gym members: a longitudinal study". Journal of Behavioral Medicine, 2015. https://www.uvic.ca/research/labs/bmed/assets/docs/Kaushal,%20Rhodes,%202015.pdf
12. Stawarz K, Cox AL, Blandford A. "Beyond self-tracking and reminders: Designing smartphone apps that support habit formation". CHI 2015. https://research-information.bris.ac.uk/en/publications/beyond-self-tracking-and-reminders-designing-smartphone-apps-that
13. Silverman J, Barasch A. "On or Off Track: How (Broken) Streaks Affect Consumer Decisions". Journal of Consumer Research, 2023. INSEAD: https://www.insead.edu/faculty-research/publications/journal-articles/or-track-how-broken-streaks-affect-consumer
14. Dai H, Milkman KL, Riis J. "The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior". Management Science, 2014. https://www.katymilkman.com/journal-articles/the-fresh-start-effect-temporal-landmarks-motivate-aspirational-behavior
15. Gardner B, Abraham C, Lally P, de Bruijn GJ. "Towards parsimony in habit measurement: testing the convergent and predictive validity of an automaticity subscale of the Self-Report Habit Index". IJBNPA, 2012. doi:10.1186/1479-5868-9-102. NIHR ARC South West: https://arc-sw.nihr.ac.uk/publications/towards-parsimony-in-habit-measurement-testing-the-convergent-and-predictive-validity-of-an-automaticity-subscale-of-the-self-report-habit-index/
16. Clear J. Habit tracker guide. jamesclear.com. https://jamesclear.com/habit-tracker
17. Fogg BJ. Home page (Tiny Habits, Behavior Design). https://www.bjfogg.com/
18. Fogg BJ. "Fogg Behavior Model". https://www.behaviormodel.org/

Not opened (cited from memory, marked in text): William James on habit; Maltz 1960; Wood, Quinn and Kashy 2002; Verplanken and Orbell 2003; Brad Isaac's 2007 Lifehacker post (site blocked automated access); Stephen Guise's books.