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Allow up to two skip days a week
Planned days off without counting as failure.
Tools to build habits, rated by evidence
A habit here is something you do automatically in a familiar situation, without having to decide. These are the actions and rules that studies have tested for making a behaviour feel automatic, rated by how sure the research is and how much they helped.
Topic: Habits
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Anchor it to an old habit
Use something you already do every day as the cue.
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At the same time every day
A fixed clock time, including fixed wake, meal or bed times.
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Before going to bed
Done in the period before sleep.
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Every day
Daily repetition.
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Get a reminder
Texts, emails, alerts or prompts.
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Get feedback on your progress
Feedback from a person, app or device on progress.
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Have someone help you set it up
A coach, carer, parent or clinician helps set the plan up.
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In the same place each time
A stable physical context.
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Make an if-then plan for your obstacle
Implementation intentions or WOOP/MCII: if this obstacle happens, then I will do that.
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Make it enjoyable
Shape the activity so it feels fun, social or satisfying while you do it.
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Put a visible cue where you'll do it
A sticker, poster, object or wearable prompt at the point of action.
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Replace the habit with another activity
Pick a substitute activity to do in place of the habit you want to cut.
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Set a specific goal
Choose a concrete goal or target to reach.
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Share your progress with someone
Reporting progress to another person.
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Track your progress
Log, tick off or record what you did (self-monitoring).
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Write down when and where
A written action plan with time and place.
