Add something beneficial to your wake-up or wind-down routine.
Use an existing habit as a prompt.
Most of us have a series of actions we do just after we wake up and just before we go to sleep. These are automatic for the most part. You don't usually have to remind yourself to brush your teeth or put on clothes each day. (Well, maybe you had to during the early pandemic when the concept of time lost all meaning for many of us!) You don't usually think about these tasks; you simply move from one activity to the next without much conscious consideration.
That's efficiency at its best: You don't need to make many conscious decisions or put forth too much mental effort when going through your morning or evening routines. You probably get ready for your day (or for bed) without too much struggle. But I'm willing to bet there are other things you would like to do in the morning or the evening that you don't already do automatically. You may find that you can do these things more consistently by linking them with an established habit.
Though it might feel strange at first to slip a new behavior into an existing routine, it will eventually feel like a natural part of the sequence. It will also be easier to stick to your new habit when it's surrounded by things you already do on autopilot.
Challenge:
This week, I'd like you to decide on an action to add to either your wake-up or wind-down routine. Remember that simpler is better! Try for a "tiny habit" version of your new task. Do you want to add meditation to your morning routine? If so, set aside 2 minutes instead of trying to wedge in 20 minutes of practice. Do you want to floss every night instead of when you think to do it? In that case, start with flossing a single tooth. You can floss all of them, but you've performed the new habit if you only floss one. Regardless of what you choose to add, decide which part of your existing routine will precede your new action. For instance, you may choose to floss between washing your face and brushing your teeth -- or add your two minutes of meditation between putting on your clothes and making your first cup of tea or coffee. You may need a prompt initially, so put a sticky note on the bathroom mirror or your closet door. And be gentle with yourself, too. (Self-compassion is always a good choice!) If you miss a day, simply try again tomorrow and the next day. It will eventually become as automatic as the rest of your routine.