The Cadence journal

Notes on the practice.

Field notes, guides, and the thinking behind Cadence.

  1. 01

    How to Use Habit Stacking: Anchor New Habits to Routines You Already Have

    Learn how to use habit stacking to make new habits stick by anchoring them to routines you never skip — the behavioral science of cues, if-then plans, and why willpower isn't the point.

    2026-06-16

    7 min read

  2. 02

    How Long It Really Takes to Form a Habit (and Why the 21-Day Rule Is a Myth)

    How long does it take to form a habit? The real research says far longer than 21 days — and missing a day matters less than you think. Here's the science.

    2026-06-15

    6 min read

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