Forget the 5 AM routine and the word-count spreadsheets. The writing habit that sticks is simpler — and more forgiving — than any productivity system.
The internet is full of writers describing their routines. Wake at dawn. Write 2,000 words before breakfast. Never miss a day. These accounts are inspiring and, for most working writers with jobs and families and lives, completely impractical.
Here is what the research on habit formation actually shows: consistency matters more than quantity, and the easiest habit to maintain is the one with the lowest barrier to entry. A writer who sits down for 20 minutes every day will outproduce a writer who aims for three-hour sessions and skips four days out of seven.
The habit that works is embarrassingly simple: write something — anything — every day. It doesn't have to be good. It doesn't have to be on your current project. It can be a journal entry, a description of what you see out the window, a scene you'll never use. The point is to keep the channel open.
The second piece is equally important: when you miss a day, you do not miss two. Missing once is an interruption. Missing twice is the beginning of a new habit — the habit of not writing. The rule isn't "never miss." The rule is "never miss twice."
Start smaller than you think you need to. Protect that small thing fiercely. Let it grow on its own terms. That is the whole system.