Build a habit that sticks

Help me build a new habit that I can actually keep. Be practical and kind, not preachy.

The habit I want: {{habit}}
Why it matters to me: {{why}}
My typical day and schedule: {{schedule}}
What has gotten in the way before: {{obstacles}}
Time I can realistically give it daily: {{time}}

Please produce:
1. A tiny version of the habit that takes under 2 minutes, a standard version that fits my available time, and a stretch version for good days.
2. The best cue for each version, anchored to something I already do each day, with exact wording such as "After I pour my morning coffee, I will..."
3. An environment setup list: 3 changes that make the habit easier and 3 that remove friction from the old behavior.
4. An if-then plan for each obstacle I listed, plus a rule for what to do after missing a day, with the aim of never missing twice.
5. A 30-day ramp in four weekly steps, a simple way to track it (one line per day), and a short weekly review with 3 questions.
6. A way to celebrate small wins that is not food- or money-based unless I say so.

Format with clear headings and short bullets. Be specific to my schedule and avoid generic motivation. If the habit relates to mental or physical health conditions, remind me that this is general guidance and not medical advice. Ask no more than two questions before starting, and only if you truly cannot proceed.