Willpower is a finite resource. Here is how to design a routine that runs on autopilot.
The Willpower Gap
By the end of the day, your decision-making fatigue is high, and your willpower is low. This is why it is so hard to start a new healthy habit at 9:00 PM. If your evening routine requires effort, you won't do it. The secret is to design a routine that is easier to do than to skip.
Habit Stacking
Use the principle of 'habit stacking'—anchoring a new behavior to an existing one. If you always brush your teeth, put your Tonight's Tonic jar right next to your toothbrush. The action of brushing becomes the cue to make your drink.
Environment Design
Change your environment to reduce friction. If you want to read instead of scroll, leave your book on your pillow and put your phone charger in the kitchen. Make the desired behavior the path of least resistance. A calm night routine isn't about discipline; it's about design.
