Short
-
Term
Habit
-
Building
Goals
A
Physical
Health
Energy
·
sleep
·
movement
·
fuel
Walk
8,000
steps
every
day
Commitment
:
10-
minute
walk
after
each
meal
,
plus
a
20-
minute
evening
stroll
.
21
days
Drink
2
litres
of
water
daily
Commitment
:
One
full
glass
on
waking
,
one
before
every
meal
,
one
500
ml
bottle
on
your
desk
.
30
days
Fixed
bedtime
&
wake
time
(7+
hours
)
Commitment
:
Lights
out
by
10:45
pm
,
alarm
at
6:30
am
—
weekends
included
within
±1
hour
.
14
days
15-
minute
strength
or
mobility
session
Commitment
:
3×
per
week
.
Follow
a
single
saved
routine
—
no
deciding
what
to
do
each
day
.
21
days
No
food
or
sugary
drinks
after
8
pm
Commitment
:
Last
snack
at
dinner
;
only
water
or
herbal
tea
afterwards
.
14
days
B
Mind
&
Focus
Calm
·
attention
·
inner
clarity
10-
minute
morning
meditation
Commitment
:
Immediately
after
brushing
your
teeth
;
guided
audio
or
simple
breath
counting
.
30
days
Write
down
3
things
you
'
re
grateful
for
Commitment
:
In
a
notebook
beside
the
bed
,
every
night
before
lights
out
.
21
days
Digital
sunset
— 30
screen
-
free
minutes
before
bed
Commitment
:
Phone
charges
outside
the
bedroom
;
use
the
time
for
reading
or
stretching
.
14
days
One
5-
minute
deep
-
breathing
break
at
midday
Commitment
:
Box
breathing
(4-4-4-4)
right
after
lunch
,
away
from
the
screen
.
7
days
Single
-
tasking
:
one
task
for
25
focused
minutes
Commitment
:
Phone
face
-
down
in
another
room
;
one
Pomodoro
before
checking
notifications
.
14
days
1 / 3
C
Learning
&
Growth
Skill
·
knowledge
·
curiosity
Read
15
pages
of
a
real
book
daily
Commitment
:
Carry
the
book
;
replace
social
-
media
scroll
time
with
reading
time
.
30
days
Practise
a
language
20
minutes
a
day
Commitment
:
One
app
lesson
at
breakfast
plus
10
minutes
of
listening
or
flashcards
in
the
evening
.
30
days
Weekly
deep
-
dive
: 1
podcast
or
long
-
form
article
Commitment
:
Sunday
morning
.
Write
3
bullet
points
of
what
you
learned
into
a
notes
file
.
21
days
Write
one
short
journal
page
on
your
day
Commitment
:
Three
sentences
minimum
:
what
happened
,
how
you
felt
,
what
'
s
next
.
14
days
Learn
5
new
vocabulary
words
every
day
Commitment
:
Review
morning
list
at
lunch
and
again
before
bed
;
use
each
word
once
in
a
sentence
.
21
days
D
Productivity
&
Work
Systems
·
focus
·
completion
Write
tomorrow
'
s
to
-
do
list
before
logging
off
Commitment
:
3–5
items
max
,
top
one
marked
.
Five
minutes
at
the
end
of
every
workday
.
7
days
Protect
90
focused
minutes
each
morning
Commitment
:
No
email
,
no
meetings
,
no
phone
before
this
block
ends
—
deepest
task
first
.
21
days
Inbox
zero
at
end
of
day
Commitment
:
Each
email
:
reply
,
delegate
,
file
,
or
delete
in
under
2
minutes
—
no
leaving
it
to
"
later
".
14
days
Batch
one
weekly
task
every
Friday
Commitment
:
Choose
one
recurring
task
(
billing
,
reports
,
planning
)
and
do
it
in
a
single
45-
minute
block
.
21
days
No
phone
in
the
first
hour
of
the
day
Commitment
:
Wake
→
hydrate
→
move
→
plan
.
Phone
stays
in
another
room
until
the
hour
ends
.
14
days
2 / 3
E
Money
&
Consumption
Spend
·
save
·
awareness
Log
every
expense
daily
Commitment
:
One
minute
each
evening
in
a
budgeting
app
—
every
single
transaction
,
no
rounding
.
30
days
3
no
-
spend
days
per
week
Commitment
:
Choose
the
days
(
Tue
/
Thu
/
Sun
works
well
).
No
non
-
essential
purchases
at
all
.
21
days
Auto
-
save
the
day
you
get
paid
Commitment
:
Standing
transfer
of
at
least
10%
of
income
,
moving
within
24
hours
of
payday
.
30
days
Use
the
24-
hour
rule
for
purchases
over
₹
2,000
Commitment
:
Add
it
to
a
saved
-
items
list
,
wait
one
full
day
,
buy
only
if
you
still
want
it
.
21
days
Cook
or
pack
lunch
4
days
a
week
Commitment
:
Sunday
batch
-
prep
or
an
explicit
evening
"
lunch
pack
"
step
added
to
your
routine
.
21
days
F
Connections
&
Mood
People
·
kindness
·
joy
Reach
out
to
one
friend
or
family
member
weekly
Commitment
:
A
call
or
voice
note
,
not
just
a
text
.
Schedule
it
on
Sunday
so
it
actually
happens
.
30
days
Give
one
genuine
compliment
a
day
Commitment
:
Specific
,
not
generic
—
acknowledge
effort
,
taste
,
or
a
quality
you
noticed
.
14
days
Phone
-
free
meals
when
with
others
Commitment
:
Phone
in
bag
or
pocket
for
the
whole
meal
;
listen
fully
to
the
conversation
.
14
days
Say
yes
to
one
social
invitation
you
'
d
normally
skip
Commitment
:
Each
week
,
accept
one
event
,
meet
-
up
,
or
call
before
your
default
"
let
me
check
"
kicks
in
.
21
days
Daily
act
of
unsolicited
help
Commitment
:
Hold
the
door
,
share
a
resource
,
make
tea
,
offer
a
lift
—
no
one
needs
to
know
.
7
days
3 / 3
