1️⃣

Habit Stacking (James Clear)

Purpose / Benefit:

Builds new habits by attaching them to existing routines, making them easier to remember and stick.

Example Use:

After brushing your teeth in the morning, say your affirmations or drink a glass of water.

2️⃣

Implementation Intentions ("If-Then Planning")

Purpose / Benefit:

Prepares you to handle situations that challenge your habits by setting a clear response in advance.

Example Use:

"If I feel too tired to go to the gym, then I’ll do a 10-minute home workout instead."

3️⃣

The 5-Second Rule (Mel Robbins)

Purpose / Benefit:

Helps stop overthinking and take action immediately by counting down from 5 to interrupt hesitation.

Example Use:

“5-4-3-2-1—Go!” Get out of bed, start the task, or speak up in a meeting before fear kicks in.

4️⃣

Weekly Reviews & Planning

Purpose / Benefit:

Creates a habit of reflection and intentional planning, keeping goals on track.

Example Use:

Every Sunday, review what worked, what didn’t, and plan the top 3 priorities for the week ahead.