Choose 3–5 to focus on. Examples: meditation, cold exposure, no alcohol, journaling, sleep before 10pm, rucking, daily steps, caffeine limit, etc.
What impact do you hope they’ll have on your physical or mental state?
These could be physical, emotional, lifestyle or identity-related — make them honest and meaningful.
Be specific — e.g. “30 minutes after lunch” or “first thing after waking up”.
E.g. cut Netflix, wake up earlier, stop scrolling at night, reduce caffeine after 2pm.
It takes 2–3 minutes — choosing a consistent time is key to building the habit.
Think: habits, health, relationships, mindset
Connection? Challenge? Support? New identity? Write it out.