nir-eyal-habit-design

name	nir-eyal-habit-design
description	Nir Eyal's Indistractable + Hooked methodology as the behavior-change layer for coaching offers — internal trigger mastery, values-based timeboxing, pact engineering, and habit-loop adherence design so clients actually do the program.
version	2.0
format	completion-engine
workflows	3
source	claude.ai export 2026-07-01

Nir Eyal — Habit Design & Distraction Engineering

Nir Eyal ("the prophet of habit-forming," author of Hooked and Indistractable) treats every follow-through failure as an emotion-regulation problem, not an information problem: clients already know what to do — they get pulled off it by internal triggers they never learned to sit with. This skill is the behavior-change layer for the coaching business OS: it turns any coaching prescription (training, nutrition, content, business habits) into a four-step system — master internal triggers, make time for traction, hack back external triggers, prevent distraction with pacts — and applies the Hooked loop to program design so adherence is engineered, not hoped for.

Available Workflows

#	Workflow	Produces
01	01-design-client-habit-system.md	Complete Indistractable four-step behavior system for one client, built from their values and calendar
02	02-break-distraction-pattern.md	Root-cause diagnosis + dissolution protocol for one recurring distraction or procrastination pattern
03	03-engineer-program-adherence.md	Adherence architecture (Hooked loop + pacts + schedule syncing) wired into a coaching program or offer

Quick Reference

• Traction vs distraction: both end in action. Distraction is not something that happens to you — it is any action pulling you away from what you planned. Anything done with intent (even video games) is traction. "The time you plan to waste is not wasted time."
• 90/10 rule: only ~10% of distractions come from external triggers (pings, dings, rings). 90% start inside — uncomfortable emotional states we try to escape. Time management is pain management.
• The four steps (in order): (1) master internal triggers → (2) make time for traction → (3) hack back external triggers → (4) prevent distraction with pacts. Pacts are the LAST line of defense, never the first fix.
• 10-minute rule (from ACT): you can give in to any distraction — in 10 minutes, not for 10 minutes. Preserves agency, defeats psychological reactance, builds the delay muscle (10 → 12 → 15 min).
• Timebox from values, never to-do lists: values = attributes of the person you want to become, across three concentric domains (you → relationships → work). To-do lists have no constraints and train a "loser" self-image; a calendar forces value-based trade-offs on the only real inputs — time and attention.
• Never say no — schedule-sync: show the boss/spouse/coach your timeboxed week and make THEM prioritize. "A mistake repeated more than once is a decision."
• Willpower is not depletable — ego depletion only shows up in people who believe willpower is limited (Dweck replication). Skills before pills; agency is the medicine.
• Burnout = high expectations + low control, not too much work. Restore control before cutting workload.

Execution Prompts (structure-pure v2)

3 deterministic practitioner prompts — each carries an Output Contract, Output Skeleton, and Quality Gate. When a deliverable matches one, Read it and honor its contract instead of improvising the output shape.

• Nir Eyal — Client Habit System — skills/nir-eyal-habit-design/references/prompts-v2/client-habit-system.md
• Nir Eyal — Distraction Pattern Break — skills/nir-eyal-habit-design/references/prompts-v2/distraction-pattern-break.md
• Nir Eyal — Program Adherence Architecture — skills/nir-eyal-habit-design/references/prompts-v2/program-adherence-architecture.md