Why is drinking enough water so hard? You know you should do it, you know you will feel better, and yet the glass sits empty all day. I struggled with this for years until I stopped trying to remember and started engineering the habit.

Make it impossible to forget

The single biggest change was keeping a full water bottle in sight at all times. If it is on my desk, I sip it without thinking. If it is in the kitchen, I forget it exists. Visibility is everything.

I also tied water to things I already do.

Habit stacking that works

• Drink a glass first thing in the morning, before coffee.
• One glass before every meal. Bonus: it helps you feel full, so you eat a little less.
• Sip every time you check your phone. A small nudge that adds up fast.
• Flavor it with a slice of lemon or cucumber if plain water bores you.

I stopped counting ounces and just started noticing the color of my urine, which sounds gross but is actually a decent gauge. Pale yellow means you are on track, dark means drink up.

The morning glass was the habit that stuck hardest. Now I wake up thirsty for it, and the rest of the day mostly takes care of itself.