I will . . .(a new habit you want)

eat a vegetable that I enjoy
fill a glass with water
tidy one item in the fridge
make a cup of green tea
eat a handful of blueberries
Blueberries are excellent for your health. And this includes frozen blueberries. But with frozen, you probably put them in a smoothie, not in your hand.
put MCT oil in my coffee
think about my life's purpose
close my eyes and relax for three breaths
walk outside briefly
think of one thing I'm grateful for
give someone a hug
stretch my body briefly
text a happy or funny emoji to someone
write down my top priority for the day
imagine my favorite teacher cheering me on
turn on my audio book
think of someone who loves me a lot
turn on a podcast episode
open the window and take a breath of fresh air
turn on music that makes me feel calm and happy.
tidy up one item
take a deep relaxing breath
say, "It's going to be a great day!"
set out my yoga mat
light a candle
think to myself, "Everyone is doing they best they can."
say a brief prayer
read one verse of scripture
wipe off one countertop or surface
tidy one item in the fridge
tidy up one item
wash one item in the kitchen sink
read one paragraph from a book
open my "to do" list
think about my life's purpose
wipe off one countertop or surface
launch my word processing program
write down my top priority for the day
turn on my audio book
turn on a podcast episode
tidy up one item
put my phone on "do not disturb" mode
set a timer for 5 minutes and dive into my work project.
think of one person I should connect with today
give someone a hug
send a text message to someone I love
text a happy or funny emoji to someone
look at happy photos on my phone
think of someone who loves me a lot
write the name of someone I will thank with a note.
say, "What's on your mind?"
set my device down and really listen.
say, "That's interesting. Tell me more."
put my phone down and pay attention
say, "What do YOU think is the best solution?"
put my phone on "do not disturb" mode
give my spouse (or child) a hug
phone my mom or dad
read one paragraph from a book
turn on my audio book
turn on a podcast episode
say, "That's interesting. Tell me more."
put my phone on "do not disturb" mode
play three chords on my guitar
study one word of Hawaiian (or other language)
walk outside briefly
fill a glass with water
stretch my body briefly
do two pushups against the counter
set out my yoga mat
do two pushups
do three squats
Squats are a great exercise you can do most anywhere. If you are feeling motivated to do more than three, then yes -- Go for it! But don't raise the bar on yourself. The tiny version is just three squats, and doing that is always okay -- and a success.
plank for three breaths
do three dumbell rows
Dumbell rows: You can always do more if you want.
do two lunges on each leg
read one paragraph from a book
open my journal
think about my life's purpose
eat a vegetable that I enjoy
turn on a podcast episode
set out my yoga mat
play three chords on my guitar
make a cup of green tea
play some classical music (like Mozart)
put MCT oil in my coffee
close my eyes and relax for three breaths
stretch my body briefly
take a deep relaxing breath
put on glasses that block blue light.
open the window and take a breath of fresh air
switch off notifications on my phone
say out loud (or write) how I feel about the task ahead
do one session of Wim Hof breathing
redirect my entire body to what I'm doing
look at the object that I'll use and slowly nod for 10 seconds
look at the object that I'll use with a smirk of confidence
look at the object I'll use and nod slowly for 10 seconds with a confident smirk
look at the object that I'll use and nod slowly as I imagine using that object
engage my peripheral awareness for a few moments
tell people I live with that I need uninterrupted focus for X minutes
remove my watch and hide other timekeeping devices from view
close my eyes, nod slowly, & imagine myself doing the task
look at happy photos on my phone
set my device down and really listen.
turn on music that makes me feel calm and happy.
put my phone down and pay attention
put my phone on "do not disturb" mode
open my journal
close my eyes and relax for three breaths
walk outside briefly
think of one thing I'm grateful for
give someone a hug
imagine my favorite teacher cheering me on
recite a scripture in my head
think of someone who loves me a lot
say, "What's on your mind?"
open the window and take a breath of fresh air
turn on music that makes me feel calm and happy.
take a deep relaxing breath
say, "It's going to be a great day!"
play three chords on my guitar
light a candle
think to myself, "Everyone is doing they best they can."
say a brief prayer
open my journal
think about my life's purpose
think of one thing I'm grateful for
write down my top priority for the day
recite a scripture in my head
set my device down and really listen.
say, "That's interesting. Tell me more."
say, "It's going to be a great day!"
read one verse of scripture
think of one person I should connect with today
give someone a hug
send a text message to someone I love
look at happy photos on my phone
write the name of someone I will thank with a note.
say, "What's on your mind?"
set my device down and really listen.
say, "That's interesting. Tell me more."
give my spouse (or child) a hug
open my "to do" list
think about my life's purpose
say, "Let me sleep on it"
text a happy or funny emoji to someone
look at happy photos on my phone
turn on my audio book
turn on a podcast episode
turn on music that makes me feel calm and happy.
think about my life's purpose
send a text message to someone I love
look at happy photos on my phone
think of someone who loves me a lot
write the name of someone I will thank with a note.
say, "What's on your mind?"
set my device down and really listen.
say, "That's interesting. Tell me more."
put my phone down and pay attention
say, "What do YOU think is the best solution?"
give my spouse (or child) a hug
phone my mom or dad
close my eyes and relax for three breaths
stretch my body briefly
send a text message to someone I love
look at happy photos on my phone
set my device down and really listen.
take a deep relaxing breath
set out my yoga mat
play three chords on my guitar
light a candle
play some classical music (like Mozart)
do two pushups against the counter
put on sunscreen
think of one person I should connect with today
say, "What's on your mind?"
set my device down and really listen.
say, "That's interesting. Tell me more."
say, "What do YOU think is the best solution?"
tidy one item in the fridge
say, "What's on your mind?"
put my phone down and pay attention
give my spouse (or child) a hug
think to myself, "Everyone is doing they best they can."
open my journal
launch my word processing program
turn on music that makes me feel calm and happy.
put my phone on "do not disturb" mode
play three chords on my guitar
set out my materials for arts / crafts
browse Pinterest for new ideas
This habit recipe is good.

After I . . .(a behavior you already do)

empty the dishwasher
lock the car at work
put my feet on the floor in the morning (getting out of bed)
finish reading the news
wake up in the morning (and I'm still in bed)
sit down to wait for bus/train
sit down at my work desk
finish cleaning up after dinner
prepare to meditate
walk into my home after work
toss and turn in bed at night
take off my shoes in the evening
put on deodorant
say a blessing on the food
realize the deadline is just a few minutes away
get ready to start a meeting
turn off the TV in the evening
shut down my computer for the day
put on my glasses
realize my mind is wandering away from my project
start the washer/dryer
have an urge to buy something
feed the dog/cat
check my voicemail
make a cup of tea
sit down for lunch
turn on my computer for a Zoom call
wait for a meeting to begin
brush my teeth
put on my watch
notice the sun has set in the evening
return to a project from being interrupted
get out of the shower
pick up my phone to make a call
realize that I'm procrastinating
get ready to ready to read a book
feel myself rushing
merge onto the highway
pray in the morning
put my kids to bed
start filling my car with gas
greet a family member who arrives home
start the dishwasher
turn off my alarm in the morning
hear someone complain
buckle my seatbelt in the car
turn on the shower
start exercising
finish listening to a podcast
hear someone speak to me
start the coffeemaker
flush the toilet and wash my hands
hear someone tell me about their life
pee (when I'm at home)
park at work
finish flossing
get ready to focus on a project
realize I'm worrying about a problem
realize I've been on social media too long
get ready to watch a movie
put on my pajamas
plug my phone in to charge at night
arrive home from my workout
walk the dog
put dirty laundry in the basket
place my laptop in front of me
feel a setback while doing a project
get into my pajamas
say goodnight to my kids
take my vitamins
stop at a stoplight
prepare my desk to start studying
wake up in the middle of the night
turn on the microwave
call the kids for breakfast
make my bed
put on my shoes in the morning
turn on the TV in the evening
put my dirty clothes in the hamper
pour a cup of coffee
shave in the morning
say my prayers at night
arrive at the office/workplace
lock the doors at night
finish my afternoon snack
feel a resistance to starting a task
remove my makeup at night
sit down for breakfast
put my head on my pillow
push down the toast
pack my work bag in the morning
hang up my bath towel
decide to focus on something
hang up the phone

Here is your habit recipe:

After I empty the dishwasher,
I will eat a vegetable that I enjoy.

Take the next step now . . .

Dr. BJ Fogg can help you create habits quickly & easily.