How to set up the Habit Tracker:

1. On the top right options of THIS PAGE, click duplicate

2. Save your copy as your own personal Habit Tracker list

3. Update the table with the title of your habits and this will be reflected in your daily trackers. Feel free to add more habits, but remember, small sustainable changes over doing everything at once.

   Some example habits to get you thinking

   • stretching
   • exercising
   • getting outside
   • journalling
   • visualising
   • drinking water
   • meditating
   • mantras
   • reading
   • practicing gratitude

4. Tick off daily which habits you complete

If you need any help please get in touch:

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This guide contains an introducing to adding habits, an exercise on the Habit Loop and a bespoke, monthly, habit tracking template

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INTRODUCING NEW HABITS

THE HABIT LOOP

MONTHLY HABIT TRACKING

INTRODUCING NEW HABITS

The best use for this Template is to replicate the Good Mornings ethos of small sustainable changes.

• Start with the tracking on the habits you already do - get used to filling in a tracker every day.
• Add in one habit at a time, we use daily processes and habits that feed into our goals so that we are working towards these everyday, if you are interested in incorporating your goals into your daily habits to increase your chances of reaching them, head to our Goal Section to check out our guides.
• Once one habit has really stuck, you can move on to add another.
• Do not overload yourself, do not add in multiple habits, or too large to handle habits, remember it’s daily growth and compound change

THE HABIT LOOP

A three step exercise to create a habit loop.

A morning routine is a way to build habits. Broken down, your routine is a series of habits that you are forming in order to have the best start to your day possible. When we look at each part of the routine the best way to build it up is to look at the formula for introducing a habit. A habit loop is a term coined by B.F Skinner in his book ‘The Behaviour of Organisms’. In this he describes it as ‘stimulus, response, reward’. This has been further popularised by Charles Duhigg who wrote the book ‘The Power of Habit’.Put Simply, Charles revised the stages to:

1. CUE

2. ROUTINE

3. REWARD

To create a habit loop, you need to understand these three stages, and how you implement them.

1. CUE

Think of the most mundane habit we all partake in. Brushing your teeth. You pick up the toothbrush. That simple cue of picking up a toothbrush, kicks off the routine whereby you add toothpaste, brush, rinse, mouthwash, (and if you’re good enough) floss. This trigger of picking up your toothpaste, sets in motion actual behaviour that forms the habit.

2. ROUTINE

Sticking to the same analogy, the actual behaviour that comes after the cue is the routine. The adding toothpaste, brushing your teeth – the whole habit is the routine.