Tools for putting healthy habits into practice
No apps, no sign-ups, no tracking. Four steps: notice what's in the way, shrink the action, plan the moment, and adjust with kindness.
Step 1 · Notice
What's in the way?
Think of a healthy habit you struggle with. What gets in the way most often? Pick the closest one.
Step 2 · Shrink
Make it tiny
Choose an area, pick or write a tiny version, then check how sure you are that you'd do it on a bad day.
Step 3 · Plan
Your if–then plan
Deciding when and where you'll act, in advance, is one of the best-researched ways to follow through. Choose an action so small you could do it on your worst day.
Step 4 · Adjust
7-day check-in
Tick the days you did your tiny action. Missing a day is information, not failure. Saved only in your own browser.
Step 4 · Adjust
Weekly review
Once a week, look back for two minutes. Change the plan or your surroundings, not yourself. Saved only in your own browser.
When it slips
Setback reset
Missed your habit? That is normal, and a single miss doesn't undo your progress. How long has it been?
In the moment · stress
A 60-second reset
Not a habit tool, but a companion to one. When stress or restlessness gets in the way of your plan, a slow exhale is a quick way to settle before you decide what to do. Inhale 4 seconds, exhale 6 seconds.