You can start but not sustain
Design the system around repetition, not motivation.
Course library
See what you will learn
Build habits for real weeks, not perfect weeks.
A practical course for making a habit easier to start, easier to repeat, and easier to recover after a miss.
Download Cadence free from the App Store, or request free Android testing access.
30 short lessons. Day 1 is ready.
- Best for
- Focus & habits
- Prerequisites
- No formal prerequisites
- Course length
- 30 daily lessons
- Lesson pace
- About 10 minutes a day
- Total learning time
- About 5 hours in total
- Access
- Available on the App Store, with early features and Android testing access
Right for now
If any of this sounds familiar, start here.
Every lesson connects to a conversation, decision, or habit you can change between lessons.
Your schedule changes
Use fallback versions for busy days.
You overbuild routines
Make the starting action small and reliable.
You want review without guilt
Use misses as system data.
Inside the course
Your first three days are already mapped.
The course follows a daily sequence, so the next practical move is waiting when you come back.
Cue design
Attach the habit to a visible trigger.
Friction control
Make the desired action easier to start.
Fallback versions
Keep the habit alive on constrained days.
Recovery loop
Restart without drama.
Course preview
30 short lessons
Habit Building
Day 1
What Makes Habits Stick
Use cue, action, context, and consequence to examine one repeated behavior.
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Day 2
Shrink It Until You'll Start
Choose a version of the habit small enough to start immediately.
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Day 3
Anchor It to a Reliable Cue
Match the habit to a trigger that happens at a predictable time.
Course arc
From vague intention to repeatable moves.
Cadence turns the course into a returnable habit: short lesson, quick check, review, and the next useful step.
01 / 04Pick the trigger
Choose the moment the habit begins.
Lower the friction
Make starting easy.
Design fallback days
Keep continuity under pressure.
Review the system
Adjust based on misses and repeats.
Full syllabus
30 lessons, arranged as one clear path.
Learn how repeated behavior is shaped by cues, context, ability, motivation, and consequences. You will design one small behavior experiment, measure what happens, recover from disruption, and change the system when repetition is not producing the result you want.
Module 01
How Repeated Behavior Works
Use cue, action, context, and consequence as a practical lens without reducing every habit to one fixed loop.
- Day 1 What Makes Habits Stick
- Day 2 Shrink It Until You'll Start
- Day 3 Anchor It to a Reliable Cue
- Day 4 Notice the Immediate Payoff
- Day 5 Map Your Own Habit Loop
Module 02
Make the Action Possible
Choose a clear behavior and improve ability through smaller starts, implementation intentions, and lower friction.
- Day 6 Cut the Friction to Start
- Day 7 Set Up Your Space to Start
- Day 8 Write an If-Then Trigger
- Day 9 Design a Version for Bad Days
- Day 10 Can You Start in One Step?
Module 03
Design the Environment
Explain how cues, placement, and defaults reduce friction around the habit.
- Day 11 Track It Where You'll See It
- Day 12 Restart Small After a Miss
- Day 13 Read the Signs It's Getting Easier
- Day 14 Let Identity Follow Evidence
- Day 15 Is Your Tracker Helping?
Module 04
Measure and Learn
Use simple tracking, immediate feedback, and outcome checks to learn whether the behavior is becoming easier and useful.
- Day 16 Diagnose the Miss Before You Fix It
- Day 17 Restore the Context After Disruption
- Day 18 Replace the Routine You Do Not Want
- Day 19 Use Commitment and Support Carefully
- Day 20 Check the Outcome, Not Just the Streak
Module 05
Change Competing Patterns
Recover from disruption, replace unwanted routines, and redesign contexts that repeatedly defeat the plan.
- Day 21 Plan for Variable Days
- Day 22 Choose a Behavior That Matters
- Day 23 Spot Habits That Compete
- Day 24 Run a Weekly Experiment Review
- Day 25 Know When to Scale, Hold, or Stop
Module 06
Build a 30-Day Experiment Plan
Combine behavior, context, support, measurement, recovery, and decision rules into one plan that is ready to begin after the course.
- Day 26 Design a Workday Habit
- Day 27 Pre-Mortem the Behavior Plan
- Day 28 Set Measurement and Privacy Rules
- Day 29 Assemble the 30-Day Experiment
- Day 30 Schedule How You Will Learn
How learning works
Read, listen, check your understanding, then keep going.
Short daily lessons
Each lesson is designed around about 10 minutes of focused learning.
Reading and audio
Read the lesson or play its audio when listening fits your day better.
Checks when useful
Lessons can use quizzes, written responses, or guided practice. A lesson can also teach without adding a forced exercise.
Progress and support
Track completed lessons, keep a streak, set reminders, and ask the in-lesson coach for help.
Know the limits. Cadence supports guided self-learning. It does not award an accredited degree or professional certificate, and important AI-generated claims should be checked against reliable sources.
Free to read first
Guides on the same skill.
No sign-up needed.
Course questions
What to know before you start.
Who is Habit Building for?
Every lesson connects to a conversation, decision, or habit you can change between lessons. It is listed in the focus & habits part of the Cadence course library.
Do I need any prior experience?
No formal prerequisites are required. The course is designed for guided self-learning, and it is most useful when you bring a real situation or goal to the lessons.
How long does the course take?
Habit Building contains 30 lessons designed around 10 minutes each. You open lessons in sequence and can move at your own pace.
What is the learning format?
Lessons can be read or played as audio. The course includes quizzes or practical checks where the lesson calls for them, plus progress tracking and Ask Coach inside lessons.
Does this course award a certificate or degree?
No. Cadence is for practical self-learning and does not award accredited degrees or professional certification.
Start today
Day 1: What Makes Habits Stick
Get access and choose Habit Building. Your first practical move is ready when you open the app.
Download Cadence free from the App Store, or request free Android testing access.