Write this phrase on a small piece of paper: I change best by feeling good, not by feeling bad. Step 2: Tape the paper to your bathroom mirror or any… - B. J. Fogg

Step 1: Write this phrase on a small piece of paper: I change best by feeling good, not by feeling bad.

Write this phrase on a small piece of paper: I change best by feeling good, not by feeling bad.

I wrote each weekend task on a small plastic sticky about half the size of your typical Post-it. I placed all the stickers on a laminated page that was labeled WEEKEND TASKS. Now my typical routine on Saturday mornings is to get out the laminated sheet and put it on the kitchen counter. Simple. This sheet becomes my checklist for the weekend. As I do each task, I move the sticker to the back of the sheet so I see only the tasks I haven’t completed. On Sunday, when I finish the final task, I flip the laminated page over, put the final sticker on the page (victoriously!), and store my laminated sheet of tasks for the next weekend.

Context Prompts can be helpful for one-time actions, like registering to vote. However, using Context Prompts for daily habits can be both stressful and ineffective.

We live in an aspiration-driven culture that is rooted in instant gratification. We find it difficult to enact or even accept incremental progress. Which is exactly what you need to cultivate meaningful long-term change. People get frustrated and demoralized when things don’t happen quickly. It’s natural. It’s normal. But it’s another way we’re set up to fail.