Mastering My Habits
Like Duolingo, but for Mastering My Habits. Tomo turns the whole topic into a game you play five minutes a day, until it actually sticks.
For the part of you with thirty open tabs that never became anything.
Free forever · No credit card · iPhone & Android
Key ideas in Mastering My Habits
- A habit must be scaled down to a version that takes less than two minutes
- The goal is to make the start so easy it's impossible to fail
- You have to standardize a habit before you can optimize it
- The primary goal of the first week is overcoming the friction of starting
- Every big goal has a small 'gateway' action
- The two-minute version is the very first physical action in the sequence
- Stopping while things are easy prevents the brain from associating the habit with exhaustion
- The goal is to stay under the 'point of frustration' during the establishment phase
- Mapping daunting goals to their two-minute entry points
- How to prevent burnout by stopping before the friction increases
- Standardization must come before optimization
- Intensity is the final step, not the first
- The logical sequence of building a habit from scratch
- Friction is the physical or mental effort required to begin a task
- Pre-setting your environment removes the 'startup cost' of a habit
- Cues trigger habits; making them invisible stops the trigger
You've tried the other tabs
Thirty open tabs. Four facts you actually kept.
You watched. You nodded. By Sunday it was gone.
One answer, then back to scrolling.
Eight weeks. You meant to finish. You didn't.
Tomo gives Mastering My Habits the Duolingo treatment: levels, streaks, and quick quizzes that test what you just learned. That game loop is what the tabs above never had, so it's the one you actually finish.
Here's what playing it feels like
A real question from this course. Take your best guess.
If you want to start a daily yoga practice, what is the best 'Two-Minute Rule' version of that goal?
Get it right to open this lesson and 53 more in the app.
Where Mastering My Habits takes you
Stop fighting your willpower and start building a life that runs on autopilot. Learn how to design small wins that lead to big changes in your health, learning, and self-care.
- 1
Get Moving Today
- The Two-Minute Rule for Starting
- Setting Up Your Room for Success
- Stacking New Habits on Old Ones
- Tracking Your First Small Win
- 2
Build Your Daily Routine
- Morning Rituals for High Energy
- Making Healthier Food Choices Easy
- Fitting Self-Care into a Busy Day
- Learning Something New Every Day
- Winding Down for Better Sleep
- Staying Consistent on Weekends
- 3
Handle Hurdles and Hard Days
- What to Do When You Miss a Day
- Dealing with Temptation and Distraction
- Adjusting Habits When Life Gets Messy
- 4
The Science of Change
- How the Brain Builds a Loop
- The Power of Rewards and Dopamine
- Changing How You See Yourself
- Why Willpower is Not Enough
- Long-Term Growth and Evolution
4 sections · 18 units · 54 levels. Built to play, not to enroll.
You pick the voice
Mastering My Habits is taught in the The Bestie style: your friend who just gets it. Want a different feel? In the app you can spin up the same topic in any of Tomo's teaching styles. Same facts, totally different vibe.
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Start Mastering My Habits today.
Download Tomo, search Mastering My Habits, and play your first lesson in under a minute.