4. Use Cues and Triggers

Link your new habit to something you already do.

• After brushing your teeth → stretch for 2 minutes

• After your morning coffee → journal one line

• After finishing work → go for a quick walk
  These cues remove decision fatigue and keep the habit anchored to something predictable.

5. Track the Habit, Not the Outcome

Instead of obsessing over weight, productivity, or appearance, track the behavior itself.
Did you move today?
Did you drink water?
Did you read before bed instead of scrolling?
Tracking the action matters more than tracking the result — results follow naturally.

6. Keep It Flexible, Not Perfect

Life happens. You’ll miss a day, travel, get sick, or feel tired. Don’t restart from zero — just continue where you left off.
The “all or nothing” mindset kills more habits than lack of motivation ever will. Aim for “most days,” not every day.

7. Make It Feel Good

Habits stick when they feel rewarding. Celebrate small wins, choose activities you enjoy, and remove unnecessary friction.
The easier a habit feels, the more naturally you’ll come back to it.