If your habits only work on your best day, they’re not habits—they’re hopes. In this episode, Darya shares a design-first approach to habits so the right choice becomes the easiest choice. You’ll learn how to smooth the first 10 seconds of any routine, make evenings phone-light and sleep-friendly, keep 9 p.m. snacks in check, protect your creativity (“create before you consume”), and make walks and workouts ridiculously doable. Gentle, practical, no perfection required.

What you’ll learn

• Why setup beats “more discipline” (and how the brain follows least resistance)
  
  
• The “First 10 Seconds” method to lock in momentum
  
  
• Simple evening swaps that improve sleep (phone out, book in)
  
  
• How to defuse late-night snacking by designing the pantry/fridge
  
  
• A realistic creativity rule: one paragraph before inbox
  
  
• Tiny-move fitness: the 8-minute promise that actually sticks
  
  

Darya’s real-life example (food & energy)

• Subtle protein goal in practice: visible, grab-and-go options
  
  
• Closing-the-kitchen ritual: brew tea, prepare for tomorrow—Future-You says thanks.
  
  

Try-this-tonight (60-second challenge)

1. Pick one habit: “After ____, I’ll ____ for ____.”
   
   
   
2. Prep the first 10 seconds: place the object, charge the thing, queue the track.
   
   
   
3. Add one safeguard: phone sleeps outside the bedroom / text a friend “done.”
   
   
   

Join the conversation

• Want behind-the-scenes of Darya’s protein setup and simple meals? Hop into her Instagram broadcast this week for low-lift, real-life shares.

Share the episode

If this helped, send it to a friend who’s trying to build better routines this year. Small setups compound fast.

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Until next time: sip slow, stay soft, and let design carry you when motivation can’t.