Find the core driver
Write down three daily habits you already have (e.g., brushing teeth, morning coffee, checking phone). Circle ONE that influences other behaviors positively or negatively. Focus this week on reinforcing or changing that keystone habit.
Design habit triggers
Choose a new habit and set a simple trigger. For example: "After I brew my morning coffee, I will write one sentence in my journal." Start today and repeat for 7 consecutive days.
Link positive feedback
Attach a small, immediate reward to your habit. Example: after finishing your 20-minute workout, allow yourself 5 minutes of your favorite podcast. Write the reward down so you don't skip it.
Log daily consistency
Print a calendar or use an app. Every day you perform the chosen habit, mark an "X." Aim for a streak of at least 21 days. Start tracking today with your first entry.
Swap bad habits
Identify one unhelpful habit (e.g., snacking late). Replace it with a healthier alternative (drink herbal tea). Write the substitute down and commit to applying it the next time the urge appears.
Scale gradually
Break a bigger goal into micro-habits. If your goal is running, start with putting on running shoes and walking 5 minutes daily this week. Increase by 2 minutes every 3 days.
Share your progress
Tell one friend about your new habit and text them your progress daily for 14 days. Agree they will ask you if you skip a day. Start the accountability message tonight.