{
  "schema": "vedokrok.public-item.v1",
  "release_id": "MHC-RPUB-20260920-75ad787a",
  "url": "/knowledge/protect-repetition-frequency-before-increasing-intensity",
  "id": "MHC-D-RESEARCH-0906",
  "version": "0.1.0",
  "title": "Protect repetition frequency before increasing intensity",
  "summary": "A harder habit performed rarely may be training difficulty rather than training automaticity.",
  "kind": "question",
  "body": "The review identifies repetition frequency as an important determinant of habit strength. During the formation phase, protect the opportunity to perform the behavior before increasing load, duration or complexity. Progress when the higher difficulty does not destroy the repetition pattern.",
  "limits": [
    "Some training programs intentionally require recovery days; frequency should match the behavior's purpose rather than 'daily' as a default."
  ],
  "topics": [
    "union-habit-daily-operating-system"
  ],
  "intents": [],
  "source_ids": [
    "RS-8A8121875B5A038C"
  ],
  "evidence": [
    {
      "claim": "The systematic review identifies repetition frequency as a determinant of habit strength.",
      "source_id": "RS-8A8121875B5A038C",
      "role": "supports",
      "note": "Some training programs intentionally require recovery days; frequency should match the behavior's purpose rather than 'daily' as a default.",
      "locator": "See source record"
    }
  ],
  "use_when": [
    "A new habit becomes harder so quickly that repetitions begin disappearing from the week."
  ],
  "avoid_when": [
    "Some training programs intentionally require recovery days; frequency should match the behavior's purpose rather than 'daily' as a default."
  ],
  "example": "Keep a shorter walk on a busy day rather than turning a new walking habit into an all-or-nothing 60-minute requirement.",
  "check": "Progression does not cause the behavior to disappear from its stable context.",
  "question": "How often is the behavior actually occurring? · Did the last progression reduce repetition frequency? · Can I keep the cue but scale the behavior down on difficult days?",
  "sources": [
    {
      "id": "RS-8A8121875B5A038C",
      "title": "Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants",
      "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC11641623/"
    }
  ],
  "relations": [],
  "collections": [
    {
      "id": "RC-886B56010DBE46F3",
      "title": "Build habits for real time scales, stable cues and automatic starts",
      "url": "/collections/build-habits-for-real-time-scales-stable-cues-and-automatic-starts"
    }
  ]
}