By the time you reach this workbook, you've moved past the basics. You know how to install a habit. You're working with identity. What you may be missing is that every habit lives inside an ecology — an environment, a social signal field, a dopamine landscape, a calendar shape, a physical space. Most people optimize one variable and wonder why progress stalls. The system around the habit pulls it back into the old pattern.
The Habit Ecology Audit is a comprehensive diagnostic and redesign workbook for people serious about behavior architecture. You'll audit five layers — physical environment, digital environment, social environment, temporal environment, and physiological state — and identify the highest-leverage change in each. Then you'll design and implement a cohesive redesign over 60 days, with built-in checkpoints and a relapse protocol grounded in research on habit reversal.
This is the workbook for people who've read James Clear, Wendy Wood, BJ Fogg, and Charles Duhigg, and want to put it all together.
Who this is for:
People with an established habit practice ready to go deeper
Coaches, therapists, or practitioners building their own toolkit
Founders, athletes, and high performers in optimization mode
What's inside:
A five-layer environmental audit (physical, digital, social, temporal, physiological)
The Cue Inventory: a forensic catalog of every cue triggering current behavior
The Friction Map: every step where you lose energy, attention, or decision quality
The Dopamine Audit: identifying high-stim hijacks of your reward system
A 60-day redesign protocol with weekly review structure
A research-grounded relapse and reset framework
Outcomes:
A whole-system map of your behavioral life
8–12 surgically chosen environment redesigns
A repeatable audit framework you can run quarterly or annually
Substantially less reliance on willpower
Phase 1 (Days 1–10) — Audit. Walk through the five layers. Document, don't judge. Use the Cue Inventory and Friction Map. Identify two non-negotiable redesigns per layer.
Phase 2 (Days 11–20) — Design. Sequence the redesigns. Identify the cheapest changes first (a furniture move, an app deletion, a calendar restructure). Run the changes through the social-cost filter.
Phase 3 (Days 21–60) — Implement & Review. Implement one redesign per week. Weekly review: what shifted, what regressed, what surprised you. Bi-weekly: systems-level reflection.
Phase 4 (Day 60+) — Reset. Run the relapse protocol on at least one regression. Schedule the next quarterly audit.
Format: Printable A4 PDF, 40 pages. Lifetime access. Re-runnable for any future system audit.
Price: 449 SEK / $45 one-time. Lifetime access to the file.
The Habit Ecology Audit
This workbook is built on three findings from behavioural science that most habit advice tends to skip.
Size is the variable people get wrong. A two-minute habit doesn't require willpower to start. A thirty-minute habit does. Smaller wins.
Anchors carry the habit. New habits installed immediately after an action you already do without thinking inherit that action's automaticity. The cue does the work your willpower used to.
Reps before results. In the first two weeks, you're not chasing outcomes. You're casting votes for an identity. Skip results-tracking until the habit is stable.
The whole method, in one sentence: Pick the smallest possible version of one habit. Anchor it to something you already do. Repeat for fourteen days. Do not expand. Do not measure results. Just rep.
Printable A4 PDF. Designed for paper, not screens — the practice depends on physical presence.
Instant download after purchase. Lifetime access to the file. Use it once, or use it three times for three different habits — yours to keep.
