Build better habits

Choose one habit that supports a goal you care about. Write down why it matters.

Shrink your habit to a version you can do in two minutes. Try it once.

Choose an existing routine that will remind you to practise your habit.

Put what you need somewhere you will see it at the right time.

Remove one small obstacle that made yesterday harder.

Repeat the smallest version today, even if you feel able to do more.

Review your first week. What made starting easiest?

Write a simple plan: after I do this, I will do my new habit.

Prepare tomorrow’s materials before you finish today.

Notice what distracts you. Move one distraction out of reach.

Try your habit at your chosen time and note whether the timing fits.

Choose a satisfying way to mark completion, such as a tick on paper.

Tell someone supportive what you are practising, if that feels useful.

Review week two. Keep what works and change one obstacle.

Write your minimum version for a busy or difficult day.

Practise that minimum version without adding extra steps.

If you missed a day, return today. If not, write your return plan.

Notice one benefit of showing up, however small.

Check that your habit still supports a goal you actually want.

Prepare a version you could do away from home.

Review your third week. Which cue has been most reliable?

Repeat your habit without increasing the target today.

Choose one environmental change that supports next week.

Write a kind response to yourself for the next missed day.

Try pairing your habit with something you already enjoy.

Check whether your habit is realistic for your current schedule.

Decide whether to keep the same size or make one gentle adjustment.

Review your records. Look for helpful patterns rather than a perfect streak.

Write your plan for the next month: cue, small action and backup version.

Celebrate your practice and choose when you will next review it.