Choose one action small enough to survive a hard shift. Run the experiment for seven days.
Do not add a second habit during the seven-day run. Adjust the design, not your self-respect.
A printable field tool. Read it here, or print this page / save it as a PDF to keep at your station.
Design the habit
- My existing cue is:
- My action (under two minutes) is:
- I will make it easier by:
Run the seven days
- Day 1 — Done / Missed / Changed
- Day 2 — Done / Missed / Changed
- Day 3 — Done / Missed / Changed
- Day 4 — Done / Missed / Changed
- Day 5 — Done / Missed / Changed
- Day 6 — Done / Missed / Changed
- Day 7 — Done / Missed / Changed
Review
- What the misses taught me:
Be honest, brief and specific. This worksheet supports a conversation or operating routine; it does not replace medical, legal, safety or human-resources advice.