Build a cue and a small routine · S3.3

Make a clear if-then plan

You want a simple agreement with yourself about when to do a small action.

Everyday practice

Try these steps

1. Choose an action and a specific situation that could cue it.
2. Write ‘If this happens, then I will try this action.’ Include a smaller alternative for a day when the action will not fit.
3. Decide how you will notice that you tried it. Use a simple mark or note if helpful, without adding a penalty for missing it.

An example

If I finish lunch at home, I’ll put one item away. If I’m rushed, I’ll leave a reminder for later.

Reflect

Was the cue clear and the action feasible?

Next time

Revise the plan instead of escalating rewards or punishments.