Build a Habit That Sticks

Help me build this habit: [HABIT e.g. exercising 4x a week]

Why I want it: [REASON]
What stopped me before: [PAST OBSTACLES]
My daily routine: [BRIEF ROUTINE]

Create a plan that includes:
- A 2-minute version of the habit to start with
- A specific trigger ("After I ___, I will ___")
- How to make it obvious, attractive, easy and satisfying
- A 4-week progression plan
- A simple way to track it
- What to do on bad days so I don't quit entirely