3-Minute New Habit Builder

Time needed: 3 minutes (60-60-60 seconds)

Setting: When starting or reinforcing a new habit

Purpose: Creating sustainable foundation for habit development

Habit Connection (60 seconds)

What: Link new habit to existing routine:

- Identify one established habit you already do consistently

- Choose specific moment to attach new habit (after coffee, before bed, etc.)

- Visualize doing both habits in sequence

- Start with smallest possible version of new habit

Notice: What existing habits feel most solid, where new habit fits naturally, any resistance to keeping it small

Why: Uses existing neural pathways, reduces decision fatigue, makes habit automatic through association

Identity Alignment (60 seconds)

What: Connect habit to who you want to become:

- Complete: "I am someone who..." (exercises, writes, meditates, etc.)

- Focus on identity rather than outcome

- Imagine yourself as person who naturally does this habit

- Notice how this identity feels in your body

Notice: How identity language affects motivation, what feels authentic vs aspirational, where this new version of yourself wants to emerge

Why: Builds intrinsic motivation, creates identity-based change, strengthens habit sustainability

Success Planning (60 seconds)

What: Set yourself up for success:

- Identify one obstacle that might interfere and plan around it

- Choose how you'll track or acknowledge completion

- Decide how you'll restart if you miss a day

- Plan tiny celebration for completing habit

Notice: What barriers feel most likely, how tracking motivates vs pressures you, what makes restarting feel possible

Why: Prevents common habit failures, builds resilience, creates positive reinforcement loop

Closing: "I'm building this habit one small step at a time"

Notice: How preparing for habit success affects confidence

Why: Anchors realistic, sustainable approach to change

Tips:

- Start smaller than seems necessary

- Focus on consistency over intensity

- Identity change happens through repeated action

- Missing one day doesn't break the habit

- Celebrate small wins