Start with one specific habit
Make it small enough to do daily
Attach it to an existing routine
Set a clear time and place
Remove friction and distractions
Prepare everything in advance
Track your progress consistently
Focus on consistency over intensity
Use reminders and cues
Reward yourself immediately after
Never miss twice
Review and adjust regularly
Keep the habit identity-based
Practice at the same time each day
Make the habit easy to start
Protect the habit from interruptions