Action Sprints

Habit Builder

Create 2-week sprints with single-focus habits. Track adherence and iterate.

Cross-links: Sleep Tracker · Sleep Schedule · Digital Boundaries

Sprint Builder

  1. Select one habit (e.g., “Lights out at 23:00” or “Screen curfew 60 min”).
  2. Define the trigger (alarm, calendar) and environment setup (Digital, Environment).
  3. Track daily in Sleep Tracker with Y/N adherence.
  4. Review after 14 days: keep, scale, or swap habit.

Sample Habits

  • “Out of bed by 07:00 daily” (Schedule).
  • “No screens after 22:00” (Digital).
  • “4-7-8 breathing for 5 minutes nightly” (Cognitive).
Back to Resources Track progress Set screen curfew