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Habit Reflection: Create a Habit that Sticks

This is a simple tool to help you create a habit that actually sticks! It's a research-backed technique that works very well, and it's called “Habit Reflection.” It’s powerful because it's customized to your personal history and experiences. Habit Reflection is all about using the lessons of your past in the present.

  1. Step 1:

    Habit Reflection consists of thinking about what was helpful when forming habits in the past, and then applying those lessons to your new habit.

    Habit Reflection has three simple steps:

  2. Step 2:

    Step 1.

    Pick a past situation where you were able to successfully change your long-term behavior or create a new habit.

  3. Step 3:

    Step 2.

    Write down anything you learned from this past situation about how to successfully form new habits, or any tactics you used to help make this change that could apply to your new habit

  4. Step 4:

    Step 3.

    Create a brief written plan for applying those lessons to your new habit.

  5. Step 5:

    This quick & easy method can help you to create a habit that sticks.

    A tip from the researchers:

    Motivation Matters. Keep in mind that there are two distinct types of motivation: an intuitive, gut-level desire to do something, and an analytical belief that something is worth pursuing based on careful consideration of its pros and cons.

    If you want to form a new habit, it’s best to pick one where you have both types of motivation, rather than forcing yourself to do something you don’t feel excited about or that you aren’t fully convinced is worth the effort.

    Link to study on Habit Reflection.