Can't think of a good resource to read as I kind of just discovered this as I was figuring out why I'd failed before. They way I define a good habit would be riding or walking or just being active 20 minutes everyday. So with a day a week off that means 2 hours a week of activity. Doing nothing 6 days a week and then being active for two hours is not a habit. Habits are consistant and sustainable. It took me 6 months of going to the Y before I just did it without it being a task that I had to do. It became a habit. When I take a day off for recovery My body misses the workout.
I'm not suggesting the 20 minutes is right for you it's just an example but one that was suggested to me by my doctor.