Routines and everyday life

Choose the situation that fits. Explore 37 practices and open the steps you want to try.

Build a cue and a small routine

Notice what follows a habitYou want to understand what makes an everyday action easy to repeat.
Attach a small action to a routineYou want to remember a small task alongside something you already do.
Make a clear if-then planYou want a simple agreement with yourself about when to do a small action.
Reduce the setup for a routineA repeated task takes effort to organize each time.
Notice the moment a routine beginsA routine happens with little attention, and you want to observe its starting point.
Make a routine tangibleA physical cue or hands-on setup might make an ordinary routine easier to understand.
Attach a small habit to a meaningful cueYou want a repeatable action that serves something you care about.
Design a repeatable cue and actionYou want to make an ordinary routine easier to remember.
Break a routine into its visible stepsYou want to see where an everyday routine becomes difficult.

Experiment with one part of a routineYou want to explore a habit without assuming there is one correct way to do it.
Restart after missing a dayYou missed a planned practice and want to decide whether to resume it.
Fit a routine to your energy and comfortYour capacity varies, and a routine may need to vary with it.
Build choice into a routineA planned habit feels too rigid or uncomfortable to follow.
Describe a missed routine without labeling yourselfA story such as ‘I can never keep habits’ is crowding out the details.
Adjust a routine using feedbackYou have tried a routine and want to make it more workable.
Make the physical steps of a routine workableThe arrangement of objects or movements makes a repeated task awkward.
Create a smaller routine for busy daysYour usual routine does not fit days with extra demands.
Use a changing season to review a routineWeather, daylight, or the season has changed what is practical in your day.
Plan for a routine setbackYou want a backup plan for an everyday routine you are trying to maintain.
Try a small variation in an ordinary routineA routine may be more restrictive than its purpose requires.

Use a change of activity as a thinking breakYou have been circling a problem and want to step away before revisiting it.
Sketch a more workable dayYour routine feels crowded and you want to imagine a feasible adjustment.
Plan the logistics for an activity you already chooseYou want to make space for a familiar physical activity that suits you.
Plan an outdoor break that fits your dayYou would like some time outside and want to make the plan practical.

Set up one part of your morningOne recurring part of the morning feels rushed.
Coordinate a quieter rest periodHousehold routines are interfering with the time you want to set aside for rest.
Choose a short bedtime sequenceYou want a simpler way to finish the evening and get ready for bed.
Prepare for a morning commitmentYou need to be ready for a particular morning appointment or responsibility.

Make one space easier to useA small area is getting in the way of something you want to do.
Make one personal-care task easierA personal-care routine feels difficult to begin or has too many steps.
Tidy one part of your digital spaceA small part of your digital workspace makes something harder to find.
Make room for one thing you needYou want a practical care plan that fits your resources instead of another demanding checklist.

Make a preferred drink easier to accessYou often find your usual drink is out of reach when you want it.
Plan a few meals with what you haveYou want fewer last-minute meal decisions without planning every meal in detail.
Plan an enjoyable meal with what is availableYou want meal planning to involve fewer last-minute decisions.
Choose a beverage preparation routineYou enjoy a particular drink but find the preparation inconvenient.
Notice one part of a mealYou are curious about paying attention to a meal without making rules about how much or how quickly to eat.