As a companion to an article Jennifer Jordan and I wrote on the restorative power of small habits, below youāll find a checklist with six tips for ingraining new ones.
Stacking your habits will make the new ones easier to remember and sustain.
E.g., āBefore I drive home, Iāll check my emails for the last time.ā
Consider which reminders to set up and where: your phone, your computer, or via a visual cue.
E.g., āAt 4pm each weekday, a musical alarm will go off on my phone.ā
Be sure to mark your achievement, however briefly, in a way that suits you: what gets acknowledged gets repeated.
E.g., āAfter my mini-habit, I tell myself: āBravo, one step furtherā.ā
Whatās likely to get in your way, and how can you prepare? Jot down some backup plans to put into action when necessary.
E.g.:
Derailer: trip overseas. Backup: go to the hotel gym.
Derailer: annual team meeting. Backup: stop checking emails 90 minutes before going to sleep.
Derailer: feeling I am too slow in making progress. Backup: share my steps forward with a friend for encouragement.
List the tools and people who can help you stay on track.
E.g., āSeven-minute workout app, mindfulness practice, and the following friends for check-insā¦.ā
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