Good intentions collapse when they stay vague. “I’ll exercise more” is a wish. A habit needs a time and a place to attach to.
Use a simple structure: “When situation X happens, I will do behavior Y.” Even better, anchor the new habit to an existing one. After I pour my coffee, I will open my journal. After I brush my teeth, I will stretch for one minute. This is habit stacking: linking behavior to a reliable cue.
You’re not trying to summon motivation; you’re building a trigger you can’t miss. If the cue is obvious and the plan is specific, the habit becomes harder to “forget.” Start small enough to protect consistency, then expand only after the behavior has a stable place in your day. Precision beats ambition at the beginning, because it survives bad days.
