Issue 01 · A seven-day experiment
The Friction Map.
Most plans don't need more motivation. They need a clear starting moment and a smaller first step. Build a one-week experiment below—then keep what works and change what doesn't.
Privacy: This demonstration works entirely in your browser. Answers are not submitted, saved to a server, or retained after you close or reload the page. Use Print to keep a copy. This is an educational planning aid, not treatment.
Why these prompts?
A modest evidence base.
Specific if–then intentions have been studied as a way to connect a situation with an intended action. Repeating a behavior in a stable context can help it become more automatic, but individual time courses vary widely. This worksheet's seven-day window is a practical reflection period, not a claim that a habit forms in seven days.
Sources: Gollwitzer (1999), Implementation intentions; Lally et al. (2010), How are habits formed?. This is original Real Manly editorial material, not affiliated with or endorsed by Huberman Lab or the cited researchers.