Step 1: Anchor Your New Habit to an Existing Routine

Step 2: Reward Yourself Immediately

Complete Examples

1. Example 1: Building an exercise habit Anchor: After I brush my teeth at night, I will do 10 push-ups. Reward: After I do 10 push-ups, I will relax with 30 minutes of screen time.
2. Example 2: Building a mindfulness habit Anchor: After I sit down on the bus to work, I will practice deep breathing for 5 minutes. Reward: After I practice deep breathing, I will listen to my favorite podcast.
3. Example 3: Building a gratitude habit Anchor: After I sit down for dinner, I will name three things I am grateful for today. Reward: After I share my gratitude list, I will enjoy my meal without distractions.

Tips for Success

• Start smaller than you think necessary A habit that takes 2 minutes is far more likely to become consistent than one that takes 30 minutes. You can always scale up once the behavior is automatic.
• Choose rewards that do not undermine the habit Rewarding a healthy eating habit with junk food sends a contradictory signal. Select rewards that feel pleasant without working against your goal.
• Track your streaks Visual tracking, such as marking an X on a calendar each day you complete your habit, adds an additional layer of reinforcement. The longer the streak, the more motivated you become to keep it going.
• Plan for disruptions Decide in advance what you will do if your anchor habit is disrupted (e.g., weekends, travel). Having a backup plan prevents a single missed day from derailing your progress.