Choose Your First Habit
Make it tiny. Your first week's version should take less than 5 minutes.
e.g. one pushup · meditate for 2 minutes · write one sentence
Design Your Trigger
When will you do this habit? Be specific — anchor it to something you already do.
After I , I will .
e.g. "After I brush my teeth, I will do one pushup."
Location:
Time of day:
What needs to be ready / available:
Design Your Reward
Give yourself an immediate reward the moment you finish — it's what wires the habit in.
Habit: Trigger:
Accountability partner:
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| Day 1 | ||||
| Day 2 | ||||
| Day 3 | ||||
| Day 4 | ||||
| Day 5 | ||||
| Day 6 | ||||
| Day 7 |
Struggled to stay consistent? Reduce the difficulty (5 minutes of meditation becomes 1). Succeeded? Increase it (1 pushup becomes 5) — or extend the chain below.
Next month's target:
Once your first habit is consistent (you don't miss two days in a row), stack the next one on top. Each completed habit becomes the trigger for the next.
You can also start a fresh chain with a new trigger once you've got one routine down — e.g. build an evening routine after your morning one is solid.
Date:
Small, consistent actions compound into massive change. The temptation is to get ambitious early and lose momentum after the first push. Keep your habits tiny and consistent before you make them bigger.