Habits That Stick
The Science of Habit Formation
About Me
Hello!
Worksheet
In your journal, write Goal 1 on one page, Goal 2 on the next, and Goal 3 on the next. Leave both sides blank for journaling and future check-ins.
Or virtual:
Today's prompts and future check-ins:
https://docs.google.com/document/d/11Favz5CQJatFit5BgXyCJrTB0_jAlpgCg2xjCr1_4sY/edit?tab=t.0
Seligman’s PERMA Theory of Wellbeing
Positive Emotion – happy, excited
Engagement – flow, being fully “in the zone”
Seligman’s PERMA Theory of Wellbeing
Relationships – family, friends, community
Meaning – part of something bigger than yourself: spiritual, political, values.
Achievements – proud, reaching your goals and feeling a sense of competence and mastery (work, physical, hobbies, etc.)
Bike and playground trips with my toddler. Weekend hot chocolate runs. Choo-choo adventures.
More healthy chocolate baking. Back massage for pain. Real travel with toddler. Make a documentary watch list with husband and work through it instead of random TV.
Buying food from fast food, drive-thrus, muffins. Taking toddler to “the muffin store” because she’s happier at the park.
Playing the trumpet in band. Teaching rather than doing tons of business stuff. Leave phone plugged in/in the car/at home.
Exercise??? Get my morning yoga friends call going again.
Listening to audiobooks/podcasts 24/7. Making up excuses to check phone. Shopping online all the time.
Inviting new friends for tea. Calling on the phone instead of texting. Setting up facetime calls for toddler and family. Taking health and migraines seriously so I can be awake and present more.
Host a recurring monthly Friday pizza and tea-tasting night open house (no kids) and a recurring monthly Saturday toddler playdate. Make recurring plans with Delaware friends for Wednesdays. Plan in advance.
Being on phone. Not inviting people because I think they won’t want to drive.
???
Yoga with friends. Join the Civic Association.
Running myself ragged trying to save the world.
Teaching. Using todoist and my weekly priority check-ins. Physical therapy to work toward hiking goals.
Give talks at NTPA conference.
Worrying about money. Beating myself up for not reaching my hiking goals because of health. Doing things with toddler that I know hurt my back.
N/A
Reflect, Write, Discuss:
What are 3 goals you have for this year?
Reflect, Write, Discuss:
Envision yourself 1 year from now. You did not achieve your goals. What stopped you?
Make It Small
The 2-Minute Rule
“Mastering the Art of Showing Up” with Gateway Habits
From James Clear’s Atomic Habits
Reflect, Write, Discuss:
For each goal, what is the smallest 2-minute habit you can think of to point you in the right direction?
Make It Easy
The Fogg Behavior Model
From Tiny Habits, by BJ Fogg, Stanford professor
Reflect, Write, Discuss:
When motivation is high, how will you up-skill?
What classes/instructional videos/books can you use? How could you buy or borrow something to make it easier, such as a kitchen gadget?
Habit Stacking
Neurons that fire together
wire together
Habit Stacking, as described in James Clear’s Atomic Habits and BJ Fogg’s Tiny Habits
Creating habit stacks
Reflect, Write, Discuss:
What daily habits do you never forget to do? For example, getting out of bed, using the bathroom, or brushing your teeth.
Write a habit stack for 3 of your desired habits.
Before/after I (old habit)_______________, I will (new habit)_______________.
Resources
How to remember your habits and increase accountability
Book recommendations
Thank you!
Please reach out for college prep tutoring or with any questions: anna@mindthetest.com
mindthetest.com/blog
Please reach out for college prep tutoring or with any questions: anna@mindthetest.com