Agent Skills
› cosmicstack-labs/mercury-agent-skills
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habit-formation
GitHub基于《原子习惯》的行为改变技巧，涵盖习惯回路、习惯叠加、两分钟规则及环境设计。提供追踪与问责策略，帮助用户建立持久好习惯或打破坏习惯，强调身份认同与防中断机制。
触发场景
用户询问如何养成新习惯
用户想要戒除不良行为
用户寻求时间管理或自律建议
安装
npx skills add cosmicstack-labs/mercury-agent-skills --skill habit-formation -g -y
SKILL.md
Frontmatter
{
"name": "habit-formation",
"metadata": {
"tags": [
"habits",
"behavior-change",
"productivity",
"atomic-habits",
"self-improvement"
],
"author": "cosmicstack-labs",
"version": "1.0.0",
"category": "health-wellness"
},
"description": "Atomic habits, cue-routine-reward loops, habit stacking, accountability systems, and behavior change"
}
Habit Formation
Build lasting habits using evidence-based behavior change techniques.
The Habit Loop
Cue → Craving → Response → Reward
Make or Break by Changing Each Element
| Element | Make a Habit Stick | Break a Bad Habit |
|---|---|---|
| Cue | Make it obvious | Make it invisible |
| Craving | Make it attractive | Make it unattractive |
| Response | Make it easy | Make it difficult |
| Reward | Make it satisfying | Make it unsatisfying |
Implementation Strategies
Habit Stacking
"After [current habit], I will [new habit]."
Examples:
- After I pour my morning coffee, I will write 3 things I'm grateful for.
- After I brush my teeth at night, I will lay out my workout clothes.
- After I sit down at my desk, I will open my task list.
Two-Minute Rule
New habits should take <2 minutes to start:
- "Run 3 miles" → "Put on running shoes"
- "Write 500 words" → "Open my writing app"
- "Meditate 10 min" → "Sit on my meditation cushion"
Environment Design
- Want to read more? Put a book on your pillow
- Want to eat healthy? Put fruit on the counter, junk in the back
- Want to exercise? Sleep in your workout clothes
- Want to stop checking phone? Keep it in another room
Tracking & Accountability
| Method | How | Why It Works |
|---|---|---|
| Habit tracker | Check off each day | Visual progress, streak motivation |
| Accountability partner | Daily check-in | Social commitment, external consistency |
| Public commitment | Share your goal | Social pressure, identity reinforcement |
| Contract | Penalty for missing | Loss aversion is powerful |
When It Gets Hard
- Don't miss twice: One slip is a mistake, two is a new pattern
- Never skip two days in a row: The streak resets but identity stays
- Reduce scope: If 10 min is hard, do 2 min. Show up, that's the win.
- Focus on identity: "I'm a runner" beats "I need to run"
版本历史
- 38e2523 当前 2026-07-05 19:40
