Anchoring habits to specific phases of the day, rather than exact times, increases long-term habit engagement.

“Rather, it's the state that your brain and body are in that's important to anchor yourself to. So now I'm going to offer you a tool. It's actually an entire program by which you can insert particular habits and activities at particular phases of the day, not times of day, but phases of the day, because it turns out that particular phases of the day are associated with particular biological underpinnings, chemicals and neural circuits and so forth, and in doing so it will make it far more likely that you will be able to regularly engage in these habits and activities over a long period of time.”