Energy-based scheduling transforms habit formation by matching new behaviors to your natural rhythms and existing routines. The simple formula "After I [current habit], I will [new habit]" creates effortless behavior change by attaching new habits to things you already do daily without fail.

• Identify when you feel most alert, focused, scattered, or tired throughout your day
• Morning, afternoon, and evening energy patterns are unique to each person
• Find an "anchor" - something you already do every day without fail
• Use the formula: "After I [current habit], I will [new habit]"
• Visualize your habit fitting with its anchor to ensure it feels natural
• Example: Drinking water immediately after pouring morning coffee
• Match habits to your energy patterns instead of forcing them into random time slots

Tomorrow we'll discuss how to bounce back when life throws you off track, without falling into guilt or giving up.