The most reliable method for new habits: keep them small and attach them to something existing.
Duration: 5 minutes of planningWhen: When you want to establish something new
Here’s how
- Choose a habit so small you can manage it even under stress (e.g. “read one page”).
- Find a fixed anchor you do daily: “After brushing my teeth …”.
- Phrase it: “After [anchor] I do [tiny habit].”
- Celebrate briefly inside once you’ve done it, that anchors it.
A calm self-help exercise, no substitute for therapy. Leave out whatever doesn’t feel good.