Show Up & Stay

Making knowledge habits repeatable: the cues, rituals, and "make it easier" design that keep you showing up.

💎 Gems

Notes That Flow (Part 1): Journals for Time-Travelers

The Specification Shift: You're Not Undisciplined, You're Underspecified

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🔗 Sources

📄 Impact of Perceived Reward on Habit Formation (Judah et al., 2018)

Pleasure and intrinsic motivation accelerate habit formation beyond mere repetition—habits stick faster when the behavior itself feels rewarding.

📄 The Fogg Behavior Model (BJ Fogg)

Behavior happens when Motivation, Ability, and Prompt converge. Increasing simplicity is more reliable than boosting motivation.

📄 Habits: A Repeat Performance (Neal, Wood, & Quinn, 2006)

Habits are context-response associations triggered by cues. Experience-sampling studies show ~45% of daily behaviors are habitual repetitions in stable contexts.