How to Build Better Habits in 4 Simple Steps
3 projects related to this chapter's concepts
The 2-Minute Plank Challenge
5 daysTo consistently improve core strength and endurance through a small, daily commitment.
Steps
Day 1: Hold a plank for 20 seconds.
Day 2: Hold a plank for 25 seconds.
Day 3: Hold a plank for 30 seconds.
Day 4: Hold a plank for 35 seconds.
Day 5: Hold a plank for 40 seconds.
Success Criteria
Did I complete each plank hold for the specified duration each day?
Identity Affirmation Journaling
7 daysTo reinforce a chosen identity through consistent journaling, thereby strengthening habits aligned with that identity.
Steps
Choose an identity you want to cultivate (e.g., 'Writer,' 'Athlete,' 'Disciplined Person').
Each day, write for 5 minutes about how you embody that identity. Focus on actions, thoughts, and feelings.
Specifically, describe one small action you took that day (or will take) which aligns with the chosen identity.
Reflect on how performing that action made you feel and how it reinforced your belief in this identity.
Success Criteria
I wrote in my journal for 5 minutes each day for 7 consecutive days, focusing on my chosen identity and related actions.
Hydration Habit Hack
7 daysDrink 8 glasses of water daily for one week using the Four Laws of Behavior Change.
Steps
1. **Make it Obvious:** Place a filled water bottle in your line of sight in three key locations (desk, kitchen counter, bedside table).
2. **Make it Attractive:** Add slices of lemon, cucumber, or berries to your water to enhance its flavor.
3. **Make it Easy:** Use a water bottle with measurements to track your intake throughout the day.
4. **Make it Satisfying:** Each evening, mark off on a chart every glass of water you drank. Reward yourself at the end of the week with a healthy treat if you met your daily goal.
Success Criteria
Did I drink 8 glasses of water each day for the entire week (7 days)?