Purpose: To Help build one new positive habit in just one week.
Day 1: Choose Your Habit
- Pick one habit you want to build.
- Write your reason for choosing it.
- Prompt: "This habit matters to me because…"
Day 2: Set a Trigger
- Decide on a time, place or existing activity that will remind you to do your habit.
- Example: "After I brush my teeth, I will…"
- Prompt: "My trigger for this habit is…"
Day 3: Make It Small
- Reduce your habit to the smallest possible version.
- Example: "Instead of a 30 minute workout, I'll start with 5 minutes."
- Prompt: "My smallest step is…"
Day 4: Remove Friction
- List obstacles that might stop you.
- Plan how to remove or reduce them.
- Prompt: "One obstacle I might face is… and I will handle it by…"
Day 5: Reward Yourself
- Choose an immediate, small reward after you complete your habit.
- Example: "I'll check off my progress chart and make a cup of my favorite tea."
- Prompt: "My reward will be…"
Day 6: Track & Reflect
- Use a visual tracker to mark your progress.
- Reflect on what's working.
- Prompt: "The biggest change I've noticed is…"
Day 7: Lock It In
- Commit to continuing your habit for another week.
- Decide how you'll make it automatic.
- Prompt: "To make this habit stick, I will…"