Habit tracking a behavior design systém

Vytvoř habit tracking systém pro [TYP NÁVYKŮ]. Počet návyků: [1-3/4-7/8+]. Struktura: 1) **Habit Formation Basics** - habit loop (cue → routine → reward), 21-day myth (actually 66 days average), start small (tiny habits, 2-min version), consistency > intensity (daily 10 min > sporadic 60 min), identity-based (become the person who...), 2) **Selecting Habits** - focus on 1-3 habits max (don't overcommit), SMART habits (Specific, Measurable, Achievable, Relevant, Time-bound), tie to identity (not "run daily" but "become a runner"), examples (Read 10 pages daily, Meditate 5 min, Exercise 20 min, No phone before breakfast), 3) **Behavior Design (BJ Fogg Method)** - B = MAP (Behavior = Motivation + Ability + Prompt), motivation (why do you want this habit?), ability (make it tiny, remove friction), prompt/cue (consistent trigger), celebration (feel success immediately), 4) **Habit Stacking** - anchor to existing habit (after [CURRENT HABIT], I will [NEW HABIT]), examples (After I pour coffee, I will meditate 1 min | After I close laptop, I will do 10 pushups | After I brush teeth, I will read 1 page), implementation intention (specific plan), 5) **Tracking Methods** - Habit tracker (check off daily, visual streak), Journal (write about habit, reflection), App (Habitica, Streaks, Productive), Physical (wall calendar with X marks, paper chain), Accountability (partner, coach, public commitment), 6) **Cue Design** - make cues obvious (visible prompts, environment design), examples (workout clothes out night before, book on pillow, meditation cushion in living room, water bottle on desk), if-then rules (if it's 7am, then I meditate), 7) **Friction Reduction** - make good habits easy (reduce steps), examples (gym bag packed, healthy snacks pre-cut, journaling app on home screen), make bad habits hard (add friction), examples (delete social apps, put phone in other room, use website blocker), 8) **Reward System** - immediate rewards (feel-good after habit, check off tracker), milestone rewards (7-day streak: nice coffee, 30-day: new book, 100-day: celebration dinner), intrinsic rewards (health, energy, clarity), avoid extrinsic traps (don't need big rewards for everything), 9) **Handling Streaks & Breaks** - never miss twice (one skip OK, two = broken habit), plan for obstacles (travel, sick, busy), identity reminder (I'm the type of person who...), forgiveness (don't quit, just resume), 10) **Measuring Progress** - streak length (consecutive days), completion rate (% of days completed in month), reflection (how do I feel? any changes?), leading indicators (process metrics) vs lagging indicators (outcome metrics). Zahrň habit tracker template a behavior design worksheet.