Turn a vague ambition into a precisely specified 90-day leap. Answer five questions; leave with a one-page plan.
Pick one. The leap lands in one domain even if the effects spread.
Specific beats noble. "I feel calmer" is not a leap. "I have a 20-minute morning practice I've kept 5 days a week for 90 days" is.
Quantum leaps don't come from more effort. They come from the right small thing, repeated. What's the MED — minimum effective dose — you can commit to most days?
Be honest. The point is not to be clever about prevention — it's to know in advance what the failure mode looks like so you can recognize it early.
One metric. Not three. Something small enough that you'll actually record it. "Did I do the practice at least 4 times this week?" works. Bio-signals work. Subjective ratings work.
Keep this plan visible. Print it if it helps. The point is not to follow it perfectly — it's to have a clear reference you can return to in week 4 when the novelty has worn off and the old identity starts asking for its job back.