Allow up to two skip days a week

Studies (1)

1. 24 Oct 2026Paper

   With habit tools, people did a daily self-kindness exercise more often for six months
   TestedHelped

   People who got a plan, phone reminders and skip days did the exercise more, and it felt more automatic.

   Randomised trial of 497 US adults with smartphones · vs the same exercise and cue without habit tools · they rated themselves

Often used with it

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  Rule · when4

  Anchor it to an old habit

  Use something you already do every day as the cue.

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  Action3

  Do a short self-compassion exercise

  Self-compassion practice as the target behaviour or tool.

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  Rule · how6

  Get a reminder

  Texts, emails, alerts or prompts.

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  Rule · where4

  In the same place each time

  A stable physical context.

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  Rule · how5

  Write down when and where

  A written action plan with time and place.