First habit in three lines
Write cue, action, and location: “After I boil the kettle, I stretch for ninety seconds at the bench.”
Guides
Practical reference notes
Short guides to support our programs. They focus on structure—not outcomes you cannot control.
Quick tips
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Visible cues
Place a card where your eyes land—beside the monitor or on the fridge door.
Weekly review
Each Sunday, note which days you practised, what interrupted you, and adjust one variable only.
Holiday minimum
Define a thirty-second version before you travel—usable in any motel or relative’s spare room.
Detailed guides
Pick an action under three minutes that attaches to something you already do—making coffee, locking up, or opening the laptop. Avoid vague cues like “when I feel ready.”
Add one habit at a time. Wait a fortnight before stacking another. If it feels heavy, remove the newest link—not the whole chain.
Anchor to events, not clock times: “After I hang up my lanyard” works across day and night shifts.