Start ridiculously small, then scale 10% per week.

Habit shaping works by starting with a version so trivial it’s impossible to fail, then gradually increasing the difficulty each week. For a 13‑week ramp, you divide your target behavior into ~13 increments — roughly 7‑10% increase per week — and lock in each step before moving on.

Say your target is 30 minutes of running. Week 1: put on your shoes and walk for 2 minutes. That’s the trivial version. Week 2: walk 4 minutes. Week 3: jog for 1