Frameworks · Mind · 235

The 21 + 21 test

21 days to build, 21 to test.

ESWe reviewed the research on it.Habits and systems

How to use it

Build: six habits for 21 days; four or five a day counts; no make-up days. Test: 21 days adding nothing, and see which run without effort. Only then add more.

How sure we are

E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.

S Evidence: strong. Large trials or many studies, pointing the same way.

Sources

Huberman's system (anecdotal, 🟠) · median 66 days to automaticity, and a missed day didn't matter (Lally et al. 2010, 🟢).

Not medical, legal or financial advice.

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More mind frameworks

234 PSRehearse the steps, not the winPicture the steps, then write the if-then.236 EAfter the slip, one good thingCatch the slip, do one good thing.233 EHard things earlyNewest, hardest habit first in the day.237 SAny room, no effortMove it. If it still runs, it's a habit.258 SPWhy not a zero?0–10, then: why not lower?263 PWarm-up task firstWarm up, do the boring one, save the best.