Build a habit that actually sticks

I want to build the habit of [HABIT], [FREQUENCY], ideally at [TIME / SITUATION]. Previous attempts failed because: [YOUR HONEST ASSESSMENT].

A few things research consistently shows about habit formation:

- Motivation is not a reliable mechanism — it fluctuates and isn't there when you most need it. What's reliable is removing the need for motivation entirely by making the behavior automatic through attachment to an existing cue.
- Time-based triggers ("at 7am I will...") are less reliable than behavior-based ones ("after I make coffee, I will...") because existing behaviors happen automatically regardless of how you feel.
- The environment matters more than willpower. If doing the habit requires less effort than skipping it, it tends to happen. If skipping is easier, it tends not to.
- The first three days carry the highest failure risk. Most habits die here, before any automatic quality has formed.

Design a habit plan that: identifies a reliable existing behavior to attach this to; writes the complete if-then intention ("when [CUE], I will [BEHAVIOR] at/in [LOCATION]"); proposes one environmental change that makes the habit the path of least resistance; and gives me a specific plan for each of the first three days.