domains / families / general / habit-formation

habit-formation

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Evidence-based techniques for building habits and changing behavior. Use when someone wants to start exercising, quit a bad habit, build a daily practice, or has repeatedly failed to make a change stick.

When to use

• Someone wants to start exercising and can't stick with it
• Wants to quit smoking, drinking, scrolling, or another unwanted habit
• Has tried to change a behavior multiple times and keeps failing
• Wants to build a daily practice (meditation, journaling, reading, stretching)
• Knows what they should do but can't get themselves to do it consistently
• Is overwhelmed by the gap between where they are and where they want to be
• Needs a system, not motivation

When not to use

• inspirational quotes
• just believe in yourself
• relying on willpower
• waiting to feel like it

Skill page

Source