Habits
Habit Builder
Turn one intention into a habit that fits your real life. Choose a clear action, make it easier to repeat and plan how to return to it after interruptions.
Free printable PDF
What could you notice?
Where an intention becomes difficult to carry out: an unclear cue, too much preparation, an unrealistic starting point or a change in routine. You may also notice when the behaviour starts feeling more familiar and what helps you return after a break.
How to use it
Choose one action, decide when and where you will do it, and identify the smallest useful version.
Link it to a reliable cue. Look at what you can prepare, simplify or change in your surroundings to make starting easier.
Plan a fallback for difficult days and a restart cue for interruptions such as illness, travel or busy periods.
Review what happens over time. Decide whether to keep the habit, adjust how you do it or let it go.
YOUR NEXT SMALL SHIFT
Look for a pattern.
Choose one experiment.
Try your chosen action at the next planned opportunity. If it does not happen, look at where the plan broke down. Change one part of the setup before trying again.
At a glance
Format
Printable PDF
Best used for
Noticing sleep patterns over time
Created by
Dr. Saartje Jooris | The Health Shift
An educational tool for reflection. It does not diagnose a condition.
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