Once you remove any hint of judgment, changing your habits becomes an uplifting journey of self-discovery. - B.J. Fogg

Doing two push-ups against a wall is easy to accomplish so you’re much more

Let’s say someone offers you a million dollars if you can immediately reduce your blood glucose to normal levels. A million dollars is pretty darn motivating, right? But can you reach this outcome immediately? Probably not. Motivation alone doesn’t get you there.

Step 1: Draw a cloud on a piece of paper. Step 2: Write the aspiration “Get better sleep” inside the cloud. Step 3: Come up with ten or more behaviors that would lead you to your aspiration of getting better sleep. Write each behavior outside the cloud with arrows pointing toward the cloud. You’ve now created your Swarm of Behaviors. Step 4: Put a star by four or five behaviors that you believe would be highly effective in reaching your aspiration. Step 5: Circle any effective behavior that you can easily get yourself to do. Be realistic.