Set a time boundary

Give yourself sufficient time to transform your desired behaviors into habits.

Do This Now

  • Pick a start date.
  • Pick a specific length of time for a trial period, like 30 days.

Advice

  • The sooner you start the better. Only delay long enough to go through the setup process. Just like with ‘Let go of the past‘, you can use ‘temporal landmarks’ like moving or changing jobs and leverage the change in environment to separate from prior habits.
  • Habit formation can range from a few weeks to many months. The time you will want to commit depends on: 1) how difficult the new habit is to do; 2) how much it contrasts with your current habits; 3) how often you want to do it.

Examples

  • Nutrition: I will start to eat healthier after I get my paycheck next week so I can invest in healthy groceries. I will try to eat healthier for 30 days.
  • Fitness: I will start my gym membership October 1st and buy the 3 month pass, giving me 90 days to start.
  • Mental Health: I will attempt a 60 day meditation challenge starting tomorrow.
  • Sleep: After this vacation ends, I will start going to bed eariler for 6 weeks.
  • Resources

    Events

    Wanderlust

    Wanderlust

    Wanderlust’s core mission is to create community around mindful living.

    wanderlust.com

    The Color Run

    The Color Run

    The Color Run, also known as the Happiest 5k on the Planet, is a unique paint race that celebrates healthiness, happiness, and individuality.

    thecolorrun.com

    Tough Mudder

    Tough Mudder

    We are 10-12 miles of mud and obstacles built to test your mental grit, camaraderie and all-around physical fitness.

    toughmudder.com

    Spartan Race

    Spartan Race

    Born in the gritty mountains of Vermont, Spartan is blazing trails in the fastest growing participant sport in the world.

    www.spartan.com/en

    IronMan

    IronMan

    IRONMAN is one of the leading sports brands in the world with 180 events in over 20 countries.

    www.ironman.com
    Learn More

    Schedule the habits

    Create room for your desired habits in your life.

    Do This Now

    • Schedule your habits into your life based on the cue -> routine mapping you defined.

    Advice

    • Create reminders for yourself so you remember to execute on schedule.
    • Create buffers around your scheduled habit time to ensure you can perform your habit without feeling hurried or anxious.

    Examples

  • Nutrition: Schedule healthy grocery delivery for Sunday afternoons.
  • Fitness: Block time on Tuesday and Thursday mornings for the gym so I don’t have any meetings or calls scheduled in.
  • Mental Health: Set my alarm 15 minutes earlier so I can meditate and journal first thing in the morning.
  • Sleep: Block my calendar from 8pm to 8am so there are no late or early meetings or calls.
  • Resources
    Calendars

    Snacks @ Home

    Nature Box

    Nature Box

    NatureBox delivers a world of carefully sourced and nutritionist-approved foods right to your door.

    naturebox.com

    Recipes @ Home

    Blue Apron

    Blue Apron

    Discover a better way to cook.

    www.blueapron.com

    HelloFresh

    HelloFresh

    We deliver delicious and healthy recipes with all the pre-measured ingredients to your door each week.

    www.hellofresh.com

    Plated

    Plated

    Open the door to a new kind of dinner. chef-designed recipes, pre-portioned ingredients, delivered every week.

    www.plated.com

    Sun Basket

    Sun Basket

    Healthy cooking made easy. Organic and non-GMO ingredients & delicious recipes delivered weekly.

    www.sunbasket.com

    Home Chef

    Home Chef

    Our weekly deliveries have everything you need to prepare home-cooked meals in about 30 minutes.

    www.homechef.com

    PlateJoy

    PlateJoy

    The Happy Way to Cook & Feel Great. Custom, on-demand meal plans and grocery lists for your unique lifestyle. Optional grocery delivery.

    www.platejoy.com

    Pre-Made Meals @ Home

    Munchery

    Munchery

    Fresh meals from our kitchen to your table. We bring dinner right to your door.

    munchery.com

    Sprig

    Sprig

    Delicious Meals, Honest Ingredients, Delivered Now.

    www.sprig.com

    Freshly

    Freshly

    Chef-prepared, healthy meals delivered weekly.

    www.freshly.com

    Sakara

    Sakara

    We are an organic meal delivery program based on the science behind a plant-rich, gluten-free, superfood diet. Each meal is made with love by our expert chefs and is conveniently delivered to your home.

    www.sakara.com

    Thistle

    Thistle

    At Thistle, we’re serious about nutrition. Every week, our chefs create a delicious new menu packed with the highest quality ingredients and superfoods. All of our meals are gluten- and dairy-free!

    www.thistle.co

    Kitchfix

    Kitchfix

    Kitchfix is the solution for when you’re too busy to make a meal, in need of a healthy option, craving something scrumptious, or all of the above. Enjoy foods that are chef-crafted, made from scratch, sourced as locally as possible, approved by our in-house registered dietitian, and hand delivered by a team ready to take care of your every need.

    www.kitchfix.com

    Splendid Spoon

    Splendid Spoon

    Your best self in as few as five meals a week. Our plant-based plans are simple, satisfying, and wholesome.

    splendidspoon.com

    Pre-Made Meals @ Convenient Location

    Power Supply

    Power Supply

    Great food, prepared fresh by local chefs and delivered weekly to fuel your life.

    www.mypowersupply.com

    Kettlebell Kitchen

    Kettlebell Kitchen

    Kettlebell delivers delicious, paleo and clean meal offerings. Our chefs cook up healthful, goal-focused meals from the best produce and ingredients possible.

    www.kettlebellkitchen.com
    Learn More
    • Trope, Yaacov, and Nira Liberman. “Construal-level theory of psychological distance.” Psychological review 117.2 (2010): 440.
      1. Psychological distance is egocentric: Its reference point is the self in the here and now, and the different ways in which an object might be removed from that point—in time, in space, in social distance, and in hypotheticality—constitute different distance dimensions. Transcending the self in the here and now entails mental construal, and the farther removed an object is from direct experience, the higher (more abstract) the level of construal of that object. Research shows (a) that the various distances are cognitively related to each other, (b) that they similarly influence and are influenced by level of mental construal, and (c) that they similarly affect prediction, preference, and action.

    Create a reward system

    Associate your habits with positive feelings and experiences.

    Do This Now

    • Plan a specific reward for success in each of your habit routines, both for short-term performance and long-term milestones.

    Advice

    • Make your rewards something you really enjoy.
    • Rewards that are variable in nature, like different types of rewards received or lottery dynamics, can make the new behavior more enticing.
    • Bundling your new behavior with a temptation can improve adherence.
    • Ensure that your rewards are not harmful or cause backsliding related to your desired behavior.
    • Framing rewards as losses vs. gains can improve efficacy.

    Examples

  • Nutrition: While I cook my week of lunches, I watch one of my favorite movies.
  • Fitness: While I workout, I listen to my favorite podcasts.
  • Mental Health: I read my favorite news website after my mindfulness time.
  • Sleep: When I go to bed on time, I read my favorite author while falling asleep.
  • Resources

    Commitment Contracts

    WayBetter

    WayBetter

    We make games that motivate people to achieve their goals.

    www.waybetter.com

    Pact

    Pact

    Commit to you. Earn cash for living healthy, paid by members who don’t.

    www.pactapp.com

    stickK

    stickK

    stickK empowers you to better your lifestyle. We offer you the opportunity, through ‘Commitment Contracts’, to show to yourself and others the value you put on achieving your goals.

    www.stickk.com
    Learn More

    Shape your environment

    Alter your surroundings to make it easier to do the right thing (and not give yourself a chance to fail).

    Do This Now

    • Have everything you need at hand, like equipment, supplies, and memberships.
    • Remove any potential obstacles from your environments, including anything that can hinder your new habits or trigger your old, bad habits.

    Advice

    • As you look at your various environments, ask yourself, “Have I designed for laziness?”
    • Use physical objects as a visual reminder and/or trigger for your habits.
    • Experiment with task association, i.e., only doing specific activities in specific environments, like only checking e-mail on your laptop (and not your phone).

    Examples

  • Nutrition: Throw away all of the junk food in my house. Change my route to the copy machine to not pass through the break room with the tempting snacks.
  • Fitness: Lay out workout clothes the night before. Buy the gym membership for the gym closest to me, even if it’s more expensive.
  • Mental Health: Download a meditation app. Clear out a meditation corner in my home and put a comfortable pillow there. Block websites and social media sources that cause stress. Buy calming art for my walls.
  • Sleep: Buy a comfortable mattress and sheets. Move the TV out of the bedroom. Set an auto-shut off for my computer at 10pm.
  • Resources

    Healthy Groceries

    Thrive Market

    Thrive Market

    Thrive is a membership community that uses the power of direct buying to deliver the world’s best healthy food and natural products to our members at wholesale prices.

    thrivemarket.com

    Farmigo

    Farmigo

    Get fresh food, direct from the source — shop our online farmer’s market.

    www.farmigo.com

    Greensbury Market

    Greensbury Market

    We’ve hand-picked the best local organic farms and sustainable fisheries to deliver the highest quality organic meat, poultry, game, and fish.

    www.greensbury.com

    Wholeshare

    Wholeshare

    Eat Better by Shopping Together. Shop with nearby households. Get wholesale prices on great food.

    www.wholeshare.com

    Ooooby

    Ooooby

    Local food made easy.

    www.ooooby.org

    Pre-Made Meals @ Convenient Location

    Revolution Foods

    Revolution Foods

    Building lifelong healthy eaters by making kid-inspired, chef-crafted food accessible to all.

    revolutionfoods.com

    Snap Kitchen

    Snap Kitchen

    The one stop healthy meal shop.

    www.snapkitchen.com

    Supplements

    Olly

    Olly

    Nutrition Simplified. Say hello to a deliciously inspired collection of vitamins and supplements that don’t require a PhD in Chemistry to understand.

    www.olly.com

    Vitagene

    Vitagene

    Smart supplements. Because vitamins shouldn’t be one-size-fits-all.

    vitagene.com

    Ritual

    Ritual

    Traditional vitamins aren’t doing us any favors. So we formulated one that will.

    ritual.com

    Elysium Health

    Elysium Health

    Introducing the world’s first cellular health product informed by genomics.

    www.elysiumhealth.com

    Natural Stacks

    Natural Stacks

    Natural Stacks® is dedicated to creating the world’s best all-natural nutritional supplements with full transparency.

    www.naturalstacks.com

    OneUp

    OneUp

    The open research platform for supplements.

    www.oneup.me

    Nootropics

    Nootrobox

    Nootrobox

    Nootropics for everyone.

    nootrobox.com

    TruBrain

    TruBrain

    Carpe More Diem. The world’s most tested productivity drink.

    trubrain.com

    Connected Equipment

    Peloton

    Peloton

    We’re dedicated to creating a cutting edge fitness experience that makes working out at home a viable, exciting option.

    www.pelotoncycle.com

    Workout Media

    Beachbody

    Beachbody

    We’re a leading provider of fitness, nutrition, and weight-loss programs that deliver results.

    www.beachbody.com

    Local Workouts

    BookYourGame

    BookYourGame

    BYG (BookYourGame) lets you discover and purchase fitness services from the gyms and fitness centers around you. BYG provides accessed ratings, telling you the exact quality to expect in a fitness center around you along with completely transparent pricing, making sure you will never have to haggle for prices inside the gym.

    www.byg.co.in

    Mental Health Media

    Sounds True

    Sounds True

    Sounds True is an independent multimedia publishing company that embraces the world’s major spiritual traditions, as well as the arts and humanities, embodied by the leading authors, teachers, and visionary artists of our time.

    www.soundstrue.com

    Smartphone Modification

    Forest

    Forest

    Stay focused, be present

    www.forestapp.cc

    Mattresses

    Casper

    Casper

    The perfect mattress, sheets, and pillow for everyone.

    casper.com

    Eve Mattress

    Eve Mattress

    A mattress that is simply beautiful and beautifully simple, and available to everyone at a surprisingly fair price.

    www.evemattress.co.uk

    Leesa

    Leesa

    A better place to sleep, a mattress redesigned, a sleep experience reinvented.

    www.leesa.com

    Helix Sleep

    Helix Sleep

    Personalized mattresses for unprecedented comfort.

    www.helixsleep.com

    MotionX

    MotionX

    Fullpower is the technology leader for IoT and wearable sensor-based solutions powered by data science.

    www.motionx.com

    Sleep Accessories

    Eight

    Eight

    A sensored mattress cover designed to personalize and improve sleep for every body.

    www.eightsleep.com

    Dreampad

    Dreampad

    The Dreampad delivers music through gentle, calming vibration which only you can hear.

    dreampadsleep.com

    Hush

    Hush

    Hush lets you block out all the noise that keeps you up at night while letting you rest easy knowing that you’ll still be woken up by the things that matter most.

    hush.technology

    Neuroon

    Neuroon

    Meet Neuroon. The First Intelligent Sleep Mask

    neuroon.com

    Re-Timer

    Re-Timer

    A good night of sleep. Our life’s work. Because when we get you sleeping better, you get more out of life.

    re-timer.com

    Smartphone Modification

    Twilight

    Twilight

    The Twilight app makes your device screen adapt to the time of the day.

    twilight.urbandroid.org
    Learn More

    Track & monitor

    What gets measured gets managed.”

    Do This Now

    • Select a tool to track and monitor your progress.

    Advice

    Examples

  • Nutrition: Create a Google Sheet to highlight every day with healthy eating.
  • Fitness: Download an app for my phone to check off every time I workout.
  • Mental Health: Draw a check on my wall calendar when I meditate that day.
  • Sleep: Send myself a text message when I go to bed to track the time.
  • Resources

    Platforms

    Nudge

    Nudge

    Nudge is an app that organizes health tracking data from apps/wearables to provide a simple snapshot of how healthy an individual is living.

    www.nudgeyourself.com

    Gyroscope

    Gyroscope

    See the complete story of your life

    gyrosco.pe

    Exist

    Exist

    Track everything in one place. Understand your life.

    exist.io

    Samsung S Health

    Samsung S Health

    S Health is your personal fitness coach. Set targets, track your everyday activities and reach new milestones with Goals.

    shealth.samsung.com

    Google Fit

    Google Fit

    Set fitness goals. Monitor your progress. Get to a healthier you.

    www.google.com/fit/

    Devices

    MOTI

    MOTI

    MOTI is a personable new smart object that helps you form better habits.

    www.moti.io

    Apps

    Streaks

    Streaks

    The to-do list that helps your form good habits.

    www.zervaas.com.au

    SuperTracker

    SuperTracker

    My foods. My fitness. My health.

    www.supertracker.usda.gov

    ProTracker Plus

    ProTracker Plus

    The Most Intuitive Food & Exercise Points Calculator And Tracker.

    www.protrackerapp.com

    Cronometer

    Cronometer

    Track Your Nutrition, Fitness, & Health Data

    cronometer.com

    HabitBull

    HabitBull

    Smash Through Your Goals! “Easily break bad habits like smoking, drinking or nail biting, or build positive habits like fitness, meditation or reading”

    www.habitbull.com

    Balanced

    Balanced

    Track the things you wish you did more often.Be motivated to do them again and again.

    balancedapp.com

    Way of Life

    Way of Life

    Invest less than a minute daily to track, identify and change your habits with Way of Life’s unique color system.

    wayoflifeapp.com

    Wearables

    Fitbit

    Fitbit

    Whether you want to use heart rate to take your fitness to the next level or just want to see how your steps add up each day, there’s a Fitbit tracker for your goals.

    www.fitbit.com

    Misfit

    Misfit

    Invent and manufacture wearable and smart home products.

    misfit.com

    Basis

    Basis

    Basis Science offers a wrist-based health tracker and online dashboard for people to incorporate healthy habits into their daily routine.

    www.mybasis.com

    Jawbone

    Jawbone

    Jawbone is a world-leader in consumer technology and wearable devices, building hardware products and software platforms powered by data science.

    jawbone.com

    Empatica

    Empatica

    Embrace makes it very easy to monitor physiological stress, arousal, sleep and physical activity.

    www.empatica.com

    Blood Work

    Inside Tracker

    Inside Tracker

    Sophisticated, science-based blood analytics, tailored just for you. Get your personalized nutrition and lifestyle recommendations now.

    www.insidetracker.com

    WellnessFX

    WellnessFX

    With WellnessFX, you get direct access to advanced biomarkers to measure your cardiovascular, metabolic, hormonal, and nutritional health with a simple blood draw.

    www.wellnessfx.com

    Cue

    Cue

    Cue is a deep health tracker that lets you go beyond tracking steps and your weight.

    cue.me

    Cor

    Cor

    Track what really matters. Cor enables you to track what’s going on inside your body using the gold standard of health measurement, your blood.

    knowyourcor.com

    Apps

    MyFitnessPal

    MyFitnessPal

    MyFitnessPal offers a mobile app and website for people to track, learn, communicate and improve their health and wellness.

    www.myfitnesspal.com

    Fooducate

    Fooducate

    Eat better. Lose weight. Get healthy. Fooducate empowers you to achieve your diet, health, and fitness goals.

    www.fooducate.com

    Lose It!

    Lose It!

    Lose It! is a weight loss system that integrates multiple devices to help achieve their weight loss goals.

    www.loseit.com

    SparkPeople

    SparkPeople

    At SparkPeople, our mission is to SPARK millions of PEOPLE to reach their goals and lead healthier lives.

    www.sparkpeople.com

    My Macros+

    My Macros+

    The Complete Diet Tracking Solution

    www.getmymacros.com

    MyPlate

    MyPlate

    The Perfect Calorie Tracker. Completely Free.

    www.livestrong.com/myplate

    iTrackBites

    iTrackBites

    The iTrackBites App Is Compatible With Your Current Weight Loss System

    itrackbites.com

    MyNetDiary

    MyNetDiary

    To lose weight and stay healthy for life you need a food and exercise diary. MyNetDiary makes it easy.

    www.mynetdiary.com

    On The Regimen

    On The Regimen

    Fitness Stuff made for us normal people.

    www.ontheregimen.com

    Wearables

    Garmin

    Garmin

    Activity trackers & watches

    www.garmin.com

    Striiv

    Striiv

    Striiv develops portable fitness devices and mobile-enabled applications that help users be active and healthy.

    www.striiv.com

    MOOV

    MOOV

    he A.I. coach that talks to you through your workout.

    welcome.moov.cc

    Graphwear

    Graphwear

    A smart sweatpatch that detects important biometric data in real-time to help you achieve the perfect workout.

    www.graphwear.co

    Apps

    Map My Run

    Map My Run

    You pound the pavement, we provide the motivation. Plan each stride and learn from every route with MapMyRun.

    www.mapmyrun.com

    Endomondo

    Endomondo

    Endomondo is a free app and website that makes fitness fun and helps you stay motivated.

    www.endomondo.com

    Strava

    Strava

    The Social Network for Athletes. Connect with friends and make the most of every run and ride.

    www.strava.com

    Skulpt

    Skulpt

    Measure muscle quality and fat percentage accurately with the Chisel hand-held body scanner.

    www.skulpt.me

    Red Rock Apps

    Red Rock Apps

    Running for Weight Loss is a training, diet & motivation app to lose weight

    www.redrockapps.com

    Pacer

    Pacer

    Be Active. Feel Awesome. Boost your activity. Build healthy habits.

    www.pacer.cc

    RunKeeper

    RunKeeper

    Everyone. Every run. Join the running community that helps people get out the door and stick with running forever.

    runkeeper.com

    Moves

    Moves

    Activity diary for your life

    www.moves-app.com

    Steps

    Steps

    Steps is a pedometer and activity tracker. It shows you just how much you’re moving in a simple, elegant way.

    yearofcode.com/steps

    Runtastic

    Runtastic

    Your health and fitness community

    www.runtastic.com

    Gym Genius

    Gym Genius

    Lift, Track, Improve

    www.gymgeniusapp.com

    Wearables

    SenseLabs

    SenseLabs

    Introducing SenseFocus. Train your brain to single-task and get more done.

    senselabs.com

    EMOTIV

    EMOTIV

    EMOTIV is the pioneer of simple to use, high quality, mobile EEG technologies.

    emotiv.com

    Spire

    Spire

    Spire helps you discover when you’re stressed, where it happens, and what you were doing.

    spire.io

    Muse

    Muse

    Muse is your personal meditation assistant

    www.choosemuse.com

    HeartMath

    HeartMath

    Minimize stress in just minutes a day.

    www.heartmath.com

    Systems

    Hello

    Hello

    Wake up feeling great, improve your sleep, and learn how the environment of your bedroom affects your rest.

    hello.is

    Beddit

    Beddit

    Solve sleep without wearing anything. Track your Sleep, Heart Rate and Breathing with Beddit, the most convenient and accurate sleep tracker.

    www.beddit.com

    Advanced Sleep Monitoring

    Advanced Sleep Monitoring

    Sleep Diagnosis & Sleep Treatment Devices

    www.advancedbrainmonitoring.com

    Sleep Cycle

    Sleep Cycle

    An intelligent alarm clock that analyzes your sleep and wakes you in the lightest sleep phase – the natural way to wake up feeling rested and relaxed.

    www.sleepcycle.com
    Learn More

     


    Script safeguards

    Accept that you will mess up sometimes and prepare precisely for tough situations.

    Do This Now

    • Recall the triggers for your old, bad habits from ‘Map the current path’.
    • Identify potential loopholes for new habits, like “all or nothing” and “what the hell?”.
    • Identify any other potential barriers to change, like specific situations or people.
    • For each habit and every potential issue, write out a plan for precisely how you will counter it. Leave zero ambiguity – this plan is your protection against your hardest issues and temptations, so it needs to work in the toughest situations.

    Advice

    • Missing once or twice is OK.
    • Find ways to transform missteps into opportunities to recommit to your goals and habits, and come back even more motivated the next time.
    • Utilize “if-then” strategies for simplicity and structure in your planning.
    • Planned exceptions, chosen very consciously and ahead of time, can help short-circuit in the moment temptation, like cheat meals for dieting or rest days for exercise.
    • Simply talking yourself through the challenging situation can work well.

    Examples

  • Nutrition: I plan a cheat day for Saturday to eat any unhealthy foods I’ve craved during the week. If I forget my lunch at home, I go to the salad bar for lunch.
  • Fitness: When I’m on a business trip, I do an in-room workout. If I am injured or miss a planned workout, I go to the gym the next day and do what I am phsyically capable of.
  • Mental Health: If I miss my morning meditation, I will meditate during lunch time. If I am feeling overwhelmed, I find a quiet space and play the SOS meditation from my phone app.
  • Sleep: When my friends invite me out to anything starting after 10pm during the week, I say No. When I travel, I pack earplugs and a sleep mask. If I go to bed after 10pm, I take a nap the next afternoon.
  • Resources
    Coping Worksheets

    Learn More

    Go to next category >> Reinforce