20 Inspiring Quotes from “The Life-Changing Magic of Tidying Up” by Marie Kondo

20 Inspiring Quotes from “The Power of Now” by Eckhart Tolle

20 Inspiring Quotes from “The Obstacle Is The Way” by Ryan Holiday

20 Inspiring Quotes from “Meditations” by Marcus Aurelius

20 Inspiring Quotes from “The Secret” by Rhonda Byrne

20 Inspiring Quotes from “The Power of Positive Thinking” by Norman Vincent Peale

20 Inspiring Quotes from “Outliers” by Malcolm Gladwell

20 Inspiring Quotes from “The 4-Hour Workweek” by Tim Ferriss

20 Inspiring Quotes from “Think And Grow Rich” by Napoleon Hill

20 Inspiring Quotes from “Rich Dad Poor Dad” by Robert T. Kiyosaki

20 Inspiring Quotes from “Who Moved My Cheese” by Spencer Johnson

20 Inspiring Quotes from “Getting Things Done” by David Allen

20 Inspiring Quotes from “Deep Work” by Cal Newport

20 Inspiring Quotes from “The 5 Love Languages” by Gary Chapman

20 Inspiring Quotes from “How To Win Friends And Influence People” by Dale Carnegie

20 Inspiring Quotes from “The Magic Of Thinking Big” by David Joseph Schwartz

20 Inspiring Quotes from “Quiet” by Susan Cain

20 Inspiring Quotes from “Big Magic ” by Elizabeth Gilbert

20 Inspiring Quotes from “Daring Greatly” by Brene Brown

20 Inspiring Quotes from “How To Stop Worrying And Start Living” by Dale Carnegie

20 Inspiring Quotes from “Man’s Search For Meaning” by Viktor Frankl

20 Inspiring Quotes from “The Courage to be Disliked” by Ichiro Kishimi & Fumitake Koga

20 Inspiring Quotes from “The 48 Laws Of Power” by Robert Greene

20 Inspiring Quotes from “You Are A Badass” by Jen Sincero

20 Inspiring Quotes from “Girl, Wash Your Face” by Rachel Hollis

20 Inspiring Quotes from “The Subtle Art Of Not Giving A F*ck” by Mark Manson

20 Inspiring Quotes from “Best Self” by Mike Bayer

20 Inspiring Quotes from “The Four Agreements” by Don Miguel Ruiz

20 Inspiring Quotes from “Thinking Fast And Slow” by Daniel Kahneman

20 Inspiring Quotes from “Atomic Habits” by James Clear

20 Inspiring Quotes from “The Alchemist” by Paulo Coelho

Meditation & Mindfulness

Our take is that meditation is the foundational training for almost everything in any of the sections in this guide. Meditation gives you the awareness and control over your mind that lets you make good decisions and take consistent action.

Meditation skills:

• How to Experience Your First Insight in Mindfulness Meditation ~Marta Brzosko
• This is How to Breath Properly ~Patrik Edblad

Alternative meditations:

• Breathing In the Light ~David Paul Kirkpatrick
• The Complete Guide to Active Meditation for People Who Just Can’t Sit Still ~Brad Buzzard
• How Cross-Stitching Developed My Creativity and Self-Discipline ~Gloria Wickman
• How to Hold a Simple Cacao Ceremony for Yourself ~Eduardo Antonio Morales

Guided meditation:

• The Headspace App vs. One Trendy NYC Meditation Studio ~Felicity Sargent
• A Case For Spending $300 to Sit Silently in a Room Full of Strangers ~Annie Atherton

Mindfulness exercises:

• Habit-Building Self-Awareness Exercises to Keep Yourself Accountable ~Niklas Göke
• Strengthen Your Mind By Giving Names to Your Feelings ~Sílvia Bastos
• The Complete Guide to Developing Your Grit ~Patrik Edblad

Applied mindfulness:

• How To Apply Meditation to Marriage (Or Any Relationship) ~Giovanni Dienstmann
• A Guide to Stoicism for Creatives, Entrepreneurs & Freelancers ~Brian McFadden

Journaling

Best used in conjunction with meditation, journaling is another way to develop mindfulness and build awareness of your subconscious. In the productivity work that I’ve been involved in, journaling is often a faster and more direct way to achieve your goals.

Start here:

• How to Start a Journaling Habit Today ~Bryan Collins
• Free Writing as a Better Alternative to Meditation ~Buster Benson

Journaling with a goal in mind:

• Cognitive Journaling: A Systematic Method to Overcome Negative Beliefs ~Richard Ragnarson
• Journaling Techniques to Master Balance and Grow Faster ~Sílvia Bastos
• How to Make the Power of the Subconscious Mind Work For You ~Kate Maria Pennell
• Minimalist Journaling: A Fun and Effective Tool for Tremendous Habit Change ~Michal Korzonek
• Replace Your Todo List with Interstitial Journaling ~Coach Tony
• How to Become an Optimist with Journaling Exercises ~Niklas Göke

Cognitive Bias

A huge part of mindfulness is overcoming the many ways your mind tricks you into believing things that aren’t true.

Start with these two articles. The first gives you the breadth of cognitive biases and the second gives you a skill that will let you spot when you are wrong and change your mind:

• Cognitive Bias Cheat Sheet ~Buster Benson
• The Falsification Method and How to Change Your Own Mind ~Mike Sturm

The remaining articles are ways to spot and overcome biases, and to build mental habits for thinking more clearly and rationally:

• Fourteen Mental Models to Help You Think Clearly ~Brian McFadden
• Ten Mental Biases and How to Fight Them ~Niklas Göke
• A Decision Making Checklist That Works With Your Emotions, Not Against Them ~Liz Fosslien
• How to Improve Your Decisions By Recruiting Your Own Small Council ~Ryan Engelstad
• How to Stop Lying to Yourself ~Piyush Kamal?
• How to Be Your Own Mediator ~Donita Brown

Anxiety & Anger

The boss who gave me my first promotion was enthusiastically cynical and gave me this great advice: “You are going to love everything about being a manager, except for the people.” People trigger our emotions and we need to learn how to deal with that:

• How to Stop Being Angry with Obnoxious People ~Flannery Meehan
• How to Deal With Conflict Effectively ~Robert Bateman

Then, on top of the feelings other people pull out of us, we also carry an incredible amount of self-created fear, anxiety, and stress. Here are ways to manage and overcome that:

• How to Avoid Emotional Outbursts ~Christopher Sowers
• An Introduction to Using Biofeedback to Decrease Stress ~Patrick Whitehead
• How Depression Made Me a Morning Person ~Alicia Liu
• How to Fight Your Negative Thoughts and Anxiety ~Piyush Kamal?
• How Emotional First-Aid Protects You From Negative Self-Beliefs ~Ryan Engelstad
• How Life Coaching Fixed What Therapy Left Broken ~Dana Shavin
• Parenting With Social Anxiety ~Andrew Knott
• The Complete Guide to Coping with Misophonia ~Julia Odom

Then, sometimes it’s your friend or relative that needs your help:

• How to Help Someone Who’s Having a Panic Attack ~Ryan Engelstad

Accountability coaching is the new exciting branch in the field of personal coaching. If you’re trying to reach a goal, build a new habit, or break out of an old one, accountability coaches can help you set realistic goals, periodically review progress, and finally achieve your targets after overcoming whatever roadblocks you might encounter in your journey.

As mentioned in a previous article, An accountability coach is a trained professional who helps you set clear goals and stick to the timelines you have set for yourself. They will help you resolve any challenges you face on this journey and make sure you are in touch with why you are doing all this in the first place.

If you are looking to hire an accountability coach, you have come to the right place. This article is a collection of the five Accountability Coaching Programs you can find online.

1. Coach.Me

Coach.me has hundreds of coaches specialized in different habits. They are all trained professionals, ready to give personalized help, advice, and most importantly: accountability. Here is the link to find a suitable coach within minutes: The Coach.me Coaching Directory. 

Based on your requirement, you can choose text-only coaching, or you can also opt for coaching over voice and video calls. The frequency of these accountability sessions can vary depending on the coach and client. Coach.Me offers a very flexible program and you can tailor it any way to suit your needs.

The best part is that Coach.Me also offers a free 3-day trial, so you can test the accountability coaching services for yourself and see if that is what you currently need. This is the easiest way to assess your needs and whether they align with what they offer without spending money first.

2. Barking About Action

Barking About Action is an online accountability coaching program that boasts of weekly video calls with experts and an online coaching platform to share your activity, track your goals, and review habits.

They provide expert guidance and have an exclusive 12-Week framework at $129 per month where you can begin your journey to a more successful, productive, and motivated you. There are currently five specialized coaches on their platform. Before hiring a coach, you can hop in on a quick “scoping call” to see if your requirements align with what the coaches have to offer.

3. The Finishers Club

The Finishers Club is a 20-minutes-per-week accountability coaching program that promises to teach you how to get things done step by step and rediscover a healthy balance between life and work. Their tagline says Say Goodbye to Unfinished Projects.

They are priced at $450 for 3 months which includes weekly calls. There are currently three specialized coaches on their platform. Before signing up, you can book a free 30-minute 1-on-1 goal-setting session to get clear on your strategy with your coach.

4. Commit Action

Commit Action promises to help you eliminate overwhelm, destroy self-sabotage, lock in laser focus and help you get more done in a few days than most people do in a month.

At the core of their service is one simple idea: They help you install and maintain a CORNERSTONE Weekly Ritual that will become an Accelerator for everything else in your life.

The website doesn’t specify how many coaches are currently on the program. The pricing is $299 per month that promises 4 one-on-one weekly accountability calls plus check-in emails and/or SMS.

5. Holding Your Feet to the Fire

Holding Your Feet to the Fire by Nigel Cook comes with the tagline, “Ready to make massive progress on your goals? Get step-by-step support with online accountability coaching.”

As their website claims, here’s Nigel Cook promises to offer as an online accountability coach:

• Stay organized and productive
• Become more focused and disciplined
• Build success habits that stick
• Plan and take action on your most important tasks
• Overcome challenges and setbacks
• Feel motivated and focused
• Grow your business and hit your revenue goals
• Follow through on your commitments and projects

Holding Your Feet to the Fire offers a free 30-minute clarity call to help you decide whether these are the kind of services that align with your needs before actually paying money to buy yourself an accountability coaching program.

According to BJ Fogg, the founder of the Behavior Design Lab at Stanford University, a behavior happens when motivation, ability, and a prompt converge simultaneously. This is known as the Fogg Behavior Model or B=MAP.

If you want to change your life, you’ll have to change your behaviors. There are only three simple variables that drive those behaviors. That’s where the B=MAP model comes in. It is the framework to understand and unlock the mystery of how habits take root in routines. It will help you adopt helpful habits and get rid of unhelpful ones. This post outlines the B=MAP model and lays down steps how you can apply it in your life to make room for transformative change.

The B=MAP Model

Behavior is the result of motivation, ability, and prompts taken at the same time. This is a simple formula that can lead to incredible results. In other words, a behavior is the result of:

• Motivation, or your desire to execute the behavior.
• Ability, i.e. your capacity to execute the behavior.
• Prompt, or your cue to execute the behavior.

This is true for building a habit and breaking an old habit in equal measure. 

“You can disrupt a behavior you don’t want by removing the prompt. This isn’t always easy, but removing the prompt is your best first move to stop a behavior from happening.” — BJ Fogg

The following sections will discuss each element of the B=MAP in detail and ay down actionable steps you can execute right away to welcome change into your life.

Motivation

Most people wrongly assume that motivation is all you need to successfully build a new habit. Fogg disagrees, stating that motivation is only one part of the equation. And as we all know. motivation is unreliable. It doesn’t last forever.

According to Fogg, there are three sources of motivation:

• Yourself, i.e. what you know you want.
• A reward or punishment you know you would receive if you complete the behavior.
• The context, i.e. if people around you are doing it as well.

The best kinds of behaviors you can focus on are what Fogg calls “Golden Behaviors”. It has three elements, namely, it should be effective in realizing your aspiration, you should want to do the behavior, and you are fully capable of executing it.

Ability

If you’re able to execute a behavior, you’ll not need much motivation to continue doing it. When you’re struggling to build a new habit, ask yourself what Fogg calls the Discovery Question: What is making this behavior hard to do? 

This is not only an incredible exercise in self-reflection, but is also a helpful step towards solving your inability to build the habit. As Fogg’s research suggests, your answer to the Discovery Question could be a combination of the following (Fogg calls them Ability Factors):

1. Do you have enough time to do the behavior?
2. Do you have enough money to do the behavior?
3. Are you physically capable of doing the behavior?
4. Does the behavior require a lot of creative or mental energy?
5. Does the behavior fit into your current routine, or does it require you to make adjustments?

Another question you Fogg suggests you ask yourself is the Breakthrough Question: How can I make this behavior easier to do? There are only three answers to this, according to Fogg’s research:

1. Increase your skills. Research more on the habit you’re focussing. You should do this immediately when your motivation is high. This can be done by reading books, watching tutorial videos, or joining a group of likeminded people.
2. Get tools and resources that help you with the new habit.
3. Make the behavior tiny. Focus on the starter steps — one small habit you can do every day that will lead you towards your desired behavior. In case you are trying ot break a habit, you should taking the behavior you want and shrink it, one step at a time.

Prompts

Prompts are the triggers or cues that push you to start the habit. As per Fogg’s research, there are three types of prompts:

1. Person Prompts: When you rely on a prompt from within to start a behavior, for example, a sore back might prompt you to stand up and stretch. While useful, such prompts are unlikely to lead to lasting change as they are so unreliable.
2. Context Prompts: These are cues in your environment that urge you to take action, for example, an alarm clock or a notification on your phone. They are useful, but having too many to manage can lead to overwhelm.
3. Action Prompts: These are the most reliable type of prompts, and as Fogg defines, “a behavior you already do that can remind you to do a new habit you want to cultivate.” For example, an existing habit of making coffee for yourself ever morning can serve as a prompt to take your medications.

“Action Prompts are already embedded in your life so seamlessly and naturally that you don’t have to think about them.” — BJ Fogg

How to apply the B=MAP model

Fogg proposes a simple graph to help us understand how to build a new habit or behavior. Along the vertical axis is Motivation (M) which varies between High and Low. Along the horizontal axis is Ability (A) which varies between Hard to do and Easy to do. Then, the Prompt (P) lands either above or below a curved line on the graph, known as the “Action Line.”

The position of your Prompt in relation to the Action Line determines whether you’ll do a Behavior (B) or not.

In Fogg’s own words: “When a behavior is prompted above the Action Line, it happens. Suppose you have high motivation but no ability (you weigh 120 pounds, but you want to bench-press 500 pounds). You’re going to fall below the Action Line and feel frustrated when you are prompted. On the other hand, if you are capable of the behavior but have zero motivation, a prompt won’t get you to do the behavior; it will only be an annoyance. What causes the behavior to be above or below the line is a combination of motivation pushing up and the ability to move you to the right. Here’s a key insight: Behaviors that ultimately become habits will reliably fall above the Action Line.”

The first mention of “Tiny Habits” was by Dr. BJ Fogg, a behavior scientist credited for founding the Behavior Design Lab at Stanford University. 

He is the New York Times bestselling author of Tiny Habits. He is also the creator of the Fogg Behavior Model that has helped thousands of people design for behavior change.

This post is all about tiny habits, why they are so transformative, and how you can build or break habits by applying them.

Part one: What are tiny habits

Tiny habits are what the name suggests: take things in tiny measures and work on small goals as opposed to larger ones that so often fail. When you break down a new habit to its smallest element, you feel less resistance to do it, and it becomes easier to incorporate that into your routine.

This post discusses a hundred examples of tiny habits you can use to either build or break a new habit in your life.

Why do we need tiny habits?

We all been in situations when we know we want to build a new habit, but are unable to stick to our resolution, no matter how determined we are. The same is true for breaking an old habit. Why is this so? According to Fogg, the reasons are threefold:

1. We judge ourselves far too harshly when we fail. We blame ourselves and remain miserable. But here’s the harsh truth: people don’t change by feeling bad.
2. We mistake aspirations for behaviors. According to Fogg, a behavior is something you can do right now or at another specific point in time. For example, you can turn off the air conditioning in your room right now. By contrast, an aspiration is impossible to achieve at any given moment. You cannot suddenly start waking up early every day.
3. We set big, lofty goals and rely on motivation to achieve them. Motivation is great, especially in the beginning, but as we all know, motivation doesn’t last.

Part two: What makes tiny habits so powerful

According to Fogg, if you want to make space for a new habit in your life, it’s important to figure out what behavior any new should come after. Fogg calls this the Anchor. 

For example, if you’re trying to build a habit of daily exercise, you can start with the tiny habit of doing two push ups every day. But how do you remember the tiny habit? You tie it to an anchor: After I brush my teeth, I’m going to do two push-ups.

To tie your anchor even more firmly to your tiny habit, Fogg suggests three steps:

1. Match the physical location. Whatever new tiny habit you’re attempting, it should be done at the same location as the anchor habit.
2. Match the frequency. If you perform the anchor habit once a day, you can perform the tiny habit once as well. Decide how many times a day you want to perform you tiny habit and sequence it after an anchor that happens that many times a day.
3. Match the theme/purpose. The anchor and the tiny habit should be compatible. For example, if you’re trying to build a habit of working out daily, you can tie in with a habit that involves physical exercise, for example, walking the dog.

Part three: The transformative power of tiny habits

Building a new habit often comes with a lot of brutal self-recrimination. We try, we fail, and we get stuck in the loop of guilt and motivation, ultimately unable to welcome any major change in our lives.

That’s where the tiny habits come in. Because they are intimately tied to an anchor and take up so little effort (doing two push-ups is easier than doing an hour-long workout, right?), it’s easy to make time for them in our routine.

The important aspect here is celebration. To be really successful while building the new habit, you need to celebrate every time you managed to complete it on time. The small rewards and celebrations will keep you motivated and help you stay on track.

“When you celebrate, you create a positive feeling inside yourself on-demand,” Fogg writes. “This good feeling wires the new habit into your brain.” When we feel good, our brain releases dopamine, we remember what behavior led to feeling good, and we’re more likely to do it again.”

Dr. BJ Fogg is a behavior scientist, credited for founding the Behavior Design Lab at Stanford University. He is the New York Times bestselling author of Tiny Habits and the creator of the Fogg Behavior Model that has helped thousands of people design for behavior change.

Tiny habits are what the name suggests: take things in tiny measures and work on small goals as opposed to larger ones that so often fail. When you break down a new habit to its smallest element, you feel less resistance to do it, and it becomes easier to incorporate that into your routine.

This post is an example of 100 tiny habits you can use to build or break some of the most popular habits people around the world are working on. 

Part One: Building A New Habit

Here are some of the most common habits people around the world are trying to build. If you can relate to any of these, feel free to try out our examples of tiny habits to incorporate these new habits into your life and make them a part of your routine.

Exercise

1. Put on your workout clothes.
2. Roll out your Yoga mat.
3. Do one push-up or one sit-up.

More details here.

Drink more water

4. Fill your water bottle in the morning. 

5. If you prefer drinking from a cup, fill it and keep it close when you start working.

6. Invest in a water bottle that has portions marked for how much water to drink at what times of the day. That way, you’ll have your goals right in front of your eyes.

More details here.

Meditate

7. Take one deep breath.

8. Sit (or stand still) for one minute.

9. Go for a walk without music playing in your headphones.

More details here.

Read

10. Read one review on Goodreads of the book you’re planning to read.

11. Pick the book up and keep it near you.

12. Read one page.

More details here.

Sleep on time/Wake up early

13. Sleep early by five minutes each day.

14. Turn off all screens for an hour before you sleep.

More details here.

Run

15. Prepare a running playlist.

16. Put on your running shoes.

More details here.

Write in a journal

17. Buy a nice journal.

18. Invest in high-quality stationery.

19. Visualize what you’re planning to do for the rest of the day (if you plan to journal in the morning) or how the day went (if you’re planning to journal at night).

More details here.

Do Yoga

20. Roll out your Yoga mat.

21. Put on your Yoga clothes.

22. Prepare a playlist of videos on YouTube you can learn from or join a class.

More details here.

Go to the gym

23. Prepare a gym playlist of the songs you can hear while working out.

24. Prepare your gym bag.

More details here.

Save money

25. Start tracking your expenses.

26. Read a book or watch a video on personal finance.

27. Borrow before you buy for big purchases.

More details here.

Brush teeth

28. Hold your toothbrush in front of the mirror.

More details here.

Eat healthy

29. Eat raw fruits or vegetables with every meal.

30. Add nuts and dry fruits to your morning breakfast.

31. Keep your refrigerator stocked with fruit juices.

More details here.

Stretch

32. Stretch the first thing in the morning right after you get out of bed.

33. Stand up and stretch every hour in between work.

More details here.

Eat breakfast

34. Have a cup of coffee in the morning so you start feeling hungry.

35. Wake up fifteen minutes earlier than your usual time.

More details here.

Walk 10,000 steps

36. Take the longest route to the washroom.

37. Get down from the cab or park your car a few blocks away and walk the rest of the way home.

38. Walk every time you talk on the phone.

39. Keep a 30-minute slot free on your schedule in the morning or evening so you can go for a walk.

40. Put on your walking shoes.

More details here.

Stop and enjoy life

41. Take one picture every day.

42. Savor your experiences and allow yourself to bask in the glory of the small, happy moments in day-to-day life.

43. Put your phone away when you are trying out something new for the first time.

More details here.

Unclutter

44. Fold clothes after you dry your laundry.

45. Tackle one cluttered corner every day.

46. Don’t buy anything new before you have used all of its alternatives you have back at home.

More details here.

Keep in touch with friends

47. Send one message a day to an old friend.

48. Write out thank you notes when you have nothing to do and send them by mail to your friends.

More details here.

Write

49. Write a single sentence.

50. Join a writer’s group and connect with fellow writers.

51. Prepare an outline of what you plan to write.

More details here.

Keep in touch with parents

52. Create a WhatsApp group with your parents and other family members.

53. Send one message every day.

54. Set up calendar invites for calls so you don’t have an excuse to skip, saying you “forgot” you were supposed to call.

Learn a new language

55. Set up an account on Duolingo or any app that helps you learn a foreign language.

56. Log in to the app for a few minutes every day.

57. Practice saying one sentence in the new language every day.

More details here.

Ab workouts

58. Do a plank for thirty seconds before you shower.

59. Do one crunch before you get out of bed.

60. Make a list of ab workout videos on YouTube you can watch and learn from.

Do a weekly review 

61. Schedule a slot every Friday on your calendar.

62. Buy a journal for your weekly reviews and keep it within reach every Friday.

63. If you like to do your weekly reviews on an app, set a reminder to open that app every Friday.

More details here.

Listen to a podcast

64. Read a review of a podcast.

65. Ask friends for podcast recommendations.

66. Carry your headphones along each time you go outside for a walk or a menial chore that doesn’t require much mental effort.

67. Make a list of all the podcasts that interest you.

More details here.

Set priorities for the day

68. Spend a few moments each morning visualizing all that you intend to get done for the day.

69. Keep a journal right by your bedside table so you can wake up, and reach for it immediately.

70. Before sleeping each night, do a quick review of the day so you can understand how your priorities for the day were fulfilled.

More details here.

Go to work on time

71. Wake up fifteen minutes earlier than your usual time.

72. Before retiring for the night, keep your work clothes pressed and ready.

73. Check if your tires are alright and your car has enough fuel so you don’t have to blame technical errors for getting late to work.

74. Have more fluids for breakfast so you can sip on them on your way to work each morning.

More details here.

Learn something new every day

75. Read a blog post on a topic that interests your every day.

76. While talking with friends, steer the conversation in a direction that you’re more willing to learn.

77. Watch a TED talk before going to bed.

More details here.

Practice affirmations

78. Say one good thing about yourself every morning.

79. Pick a word for the day and set your intention. This means if you pick a word like “joy”, you’ll strive to find joy in whatever you do throughout the day.

80. Visualize good things for the day before getting out of bed each morning.

More details here.

Take medication

81. Prepare a list of all the medications you have to take during the day and sort them accordingly.

82. Keep your medicines within sight so you don’t have the excuse that you “forgot” them.

More details here.

Part Two: Breaking An Old Habit

Here are some of the most common habits people around the world are trying to break. If you can relate to any of these, feel free to try out our examples of tiny habits to remove these habits from your life.

No sweets

83. Buy unflavored gum and chew on it each time you feel the craving to have something sweet.

84. For desserts after meals, include fruits in your diet.

85. Don’t keep sugar inside your house or pantry.

86. Every time you crave to drink soda or sugary drinks, drink some water.

More details here.

No alcohol

87. Don’t keep any alcohol in your refrigerator. 

88. If a bar or an alcohol shop falls on your daily commute route, change the route and pick a different way to drive.

89. Explore new ways to cope like reading a book or maintaining a journal.

90. Stay hydrated.

More details here.

No smoking

91. Talk to a doctor or book an appointment with an addiction expert.

92. Find new ways to relax like going to a massage spa, pampering yourself with a hot bath, finding purpose in a new hobby, or rediscovering your love for reading.

93. Avoid drinking if that serves as your trigger to crave smoking.

94. Get rid of all the reminders of your smoker lifestyle like ashtrays, old cigarette packets, stubs, etc.

95. Get your body moving. Do a few stretches when you feel stressed.

96. Drink a glass of water if you feel the craving.

More details here.

No watching TV

97. Cut off your cable connection or only take subscriptions to OTT platforms on a monthly basis, so you can discontinue whenever you desire.

98. Practice a few minutes of a new hobby every day.

99. Keep a curtain over your television so you have to work hard to turn it on.

100. Be mindful while eating so you don’t feel the need to watch something while having your meals.

Final Words

Whenever you are building a new habit or breaking an old one, the most important element is consistency. Find a friend to do it with so you can keep track of your daily progress and make sure you don’t relapse. In case you can’t find anyone trustworthy, you can also hire an accountability coach from the directory here at coach.me.

You can also download a habit tracker for free to keep track of the days you managed to accomplish your daily goal. Tracking your progress is a wonderfully effective way to hold yourself accountable.

This post discusses six creative tips that will help you be more punctual and show up at work on time every day.

1. Make your bed first thing in the morning

This might sound counterintuitive. After all, if you spend more time making your bed each morning, you will lose precious time and might end up getting to work even later than your usual time.

But making your bed the first thing in the morning puts you into this productive mood that fills you with positive energy for the rest of the day. You already have one item on your to-do list checked. You will be super motivated to start checking off the rest, including getting to work on time.

2. Plan your day on the previous night

Making a to-do list before you go to sleep on the previous night can have amazing impacts on your productivity the next day. They not only help you manage your time better but knowing all the tasks you have got to do right after you wake up helps you sleep better.

Of course, sleeping on time will help you wake up on time, which, in turn, will help you get to work on time.

3. Plan your breakfast before you sleep

It is a widely accepted fact that nothing wakes you up in the morning like a big cup of coffee. It’s also extremely important to have breakfast every day.

So, how do you combine these two habits to make sure you never get late to work ever again?

Plan your meals in advance, and have them right after brushing your teeth in the morning. That way, you can have your dose of caffeine to wake you up, while at the same time, save precious time and reach work full-on energy and right on time. 

4. Keep your variables in check

If you go to the office by car pool, make sure you ensure the car will arrive the next day.

If you ride a bike, keep checking your tires and make sure your bike is in great condition to ride the next morning without any glitches.

If you travel by your own car, keep checking your fuel tank, tire pressure, brake fluid, etc.

There are so many variables not in your control. But the least things you leave to chance, the better off you will be and the easier it will get for you to reach work on time.

5. Keep your clothes ready

Choosing what to wear each morning can be a big headache and lead to decision fatigue. You can reduce the time spent on deciding what to wear in the wee hours of the morning by pressing your clothes the night before and laying them out, ready to be worn the next morning. яндекс

Also, keep your watch, keys, and wallet at the same place — somewhere that’s easily visible so you don’t waste precious time looking for them

6. Hold yourself accountable

You can do this in the following two ways:

• Maintain your daily eating habits in a habit tracker and keep track of your progress. Seeing an unbroken streak will motivate you to push yourself harder and make it easy for you to incorporate this habit into your life.
• Hire an accountability coach to help you stick to your goals and make sure you don’t miss a day even when you’re tempted. These are trained professionals who will help you get back on track if you ever lose momentum somewhere down the line.

But when we get older, we get caught up in the monotony of our daily lives. The grind of our jobs, the struggles at home, the tussles with friends and family members makes it hard for most adults to keep learning something new every day.

But there can be several immense benefits of building a habit of learning something new every day, such as:

• It gives you a wide range of perspectives and broadens your usual narrow field of knowledge.
• It makes you a better conversationalist and gives you several topics to use as ice breakers at social situations.
• It keeps the spark of curiosity alive in your brain and makes you more likely to think of innovative and out-of-the-box solutions to everyday problems.
• It makes you more confident.
• It adds depth to your character and makes your story more inspiring to the people around you.

When you know there are so many benefits of learning something new every day, why not try and build a habit of doing so? Of course, this is easier said than done. This articles contains some insights on how you can go about doing so without feeling intimidated or overwhelmed.

1. Read the news every day

While reading the news might not necessarily help you develop your curiosity, but if you consume content mindfully, you can start researching related topics on your own and look up connected bits and pieces of information.

This can lead you down that internet rabbit hole of seeking knowledge and uncover several dimensions you hadn’t previously heard of.

2. Listen to podcasts

Podcasts are an interesting, easy, and superbly effective way of adding to your knowledge without working too hard for it. While doing any menial chore that doesn’t require too much of your attention — like washing the dishes, hanging out your clothes to dry, or eating meals by yourself — you can simply plug in your headphones and start assimilating the knowledge of the world.

If you have never listened to podcasts before, this article discusses the steps you can take as a beginner to start listening to podcasts immediately and turn this into a daily habit of learning something new. 

3. Always ask “Why”

Whenever you come across a concept or bit of information you are not sure how or why it works, ask yourself questions to uncover its mystery. Then, do some research online to find the answers. 

Asking questions, no matter how silly they might seem to be, always helps you uncover new depths of knowledge you hadn’t know existed previously. You might hesitate, thinking they might shed negative light on your personality. But being curious never goes unrewarded. As the Nobel Laureate and world-renowned scientist Richard P. Feynman famously quoted,

“I’d rather have questions that can’t be answered, than answers that can’t be questioned.”

4. Treat mistakes as lessons, not failures

Children never get discouraged by failures. More often than not, they see each failure as a lesson on what needs to be done better the next time, and never let small failures dishearten them.

And as adults, why do we attach so much stigma to failures?

If you rewire your brain and start treating failures as opportunities to learn soemthing new, you’ll free yourself of the burden of unrealistic expectations and learn to take failures in your stride.

5. Turn to technology

Get a habit tracker and mark each day on the calendar when you succesfully stuck to your new habit of learning something new. Seeing an unbroken streak on your calendar will motivate you to let that remain unbroken. You will be inspired to push yourself harder, and as you slowly start enjoying the process of assimilating new information every day, you will feel that it no longer seems like a chore, rather, a habit you can’t live without.

You can also hire an accountabilty coach to help you stay on track. These are trained professionals who will give it their all to make sure you stay true to your new habit and don’t give up on yourself, no matter how hard things may get.

• Write a list of items you hope to accomplish during the day. You can do this the first thing in the morning or before sleeping on the previous night.
• When you get to each task, check them off your list.

These lists are a great way to achieve all that you want to without feeling lost, losing track of your most important task, and without burning out. But if you’re a complete beginner to this art of scheduling your tasks, how to go about it in a way that you can write a to-do list for yourself without feeling overwhelmed?

This post discusses everything you need to know about writing your to-do list and actually sticking to it.

1. Look at the bigger picture 

While writing a to-do list, we often get carried away and start overplanning our day. You might end up writing more tasks than you can achieve. This might fill you with self-loathing and even less motivation to complete them than before.

To avoid such a thing from happening, look at the bigger picture. Work out your priorities and only write the most urgent things you can’t postpone. Keep your other commitments in mind, and don’t bite off more than you can chew. 

2. Add a structure to your lists

Your list will make less sense to you if it’s all jumbled up. For example, having a task like “walk 8000 steps” might make zero sense when placed next to something like, “write 10 pages of the Sociology assignment.”

When you write your to-do list, place similar tasks together. For example, if you plan to study and work and both of these activities can be completed at the same place, club them together and write them next to each other. Activities like “repair my phone” and “buy groceries for the kitchen” can be clubbed together as you’ll need to step out of the house to achieve them.

Having a structured and well-planned to-do list is much better than having a piece of paper jumbled with random tasks you have no motivation to complete.

3. Don’t bite off more than you can chew

Don’t get over-ambitious and plan more tasks than you can possibly achieve. Keep your to-do list to a manageable size and only fit in the tasks you’ll have time for.

Also, you might have some non-negotiables like working out, which need to be considered, even if you don’t include them in the to-do list because you’re so habituated to them don’t need a tracker to record your weekly progress.

4. Be specific

As they say, “The devil is in the details.” Add as many details of the tasks as possible and be as specific as you can get.

Something like “Study” doesn’t make much sense as you can study for ten pages and read through 50+ pages, but both would deserve the same spot on your to-do list. Instead, write something like “Complete Psychology assignment” so you can be sure that you have accomplished the task and there’s no room for ambiguity.

5. Get an accountability partner

When you have someone to hold you accountable and keep track of your progress, the journey towards being a regular writer and follower of to-do lists becomes easier and less tedious. You can hire an accountability coach to help you get back on track if you ever fall off the wagon. You can also download a habit tracker to mark the days on the calendar when you managed to stick to your habit of writing a to-do list daily.

But no matter how well we’re aware of how positive affirmations can help us clear our heads and become a better version of ourselves, it’s not easy to incorporate daily positive affirmations in our routine. This post discusses a detailed step-by-step guide on how you can start practicing daily affirmations.

Understand how affirmations work

When you keep repeating a belief or a value over and over again, it becomes ingrained in your brain and it turns out easier to believe it. 

In the beginning, it might be hard to believe an affirmation like “I am worthy of love,” especially if you’ve been conditioned by a lifetime of doubting your self-worth. The important point is to not give up and keep repeating them even if they don’t sound true at the moment.

A beneficial way of getting into this habit is by marking your daily progress on a habit tracker. You can also hire an accountability coach who will help you stay on track and help your get back with your habit of daily affirmations if you fall off the wagon for some reason.

It doesn’t matter if your self-esteem is high or low, positive affirmations can work for you and rewire your mindset if you word them correctly. 

How to create affirmations that work

Writing your affirmations in the present tense always works better than writing them in the future tense. If you feel “I am worthy of love” sounds too tough at the moment, you can reword it such as “I choose to..”

Here are some other ways to word your affirmations if “I am” feels too overwhelming for you at the beginning:

• “I am learning how to…”
• “I allow myself to…”

Before you write any affirmation, pay attention to how you talk to yourself. Is there a particular habit or area where you keep undermining yourself? Try working on that area first and create affirmations around a habit that you don’t give yourself enough credit for.

Turn your negativity to positivity 

When you’re mindful about the way you talk to yourself, you will start spotting each time you tell yourself negative statements like “I can’t do this” or “What if people think…”

When you see something like that happening, stop yourself and change your negatives into positives. Pump yourself up like you’d pump up your best friend and say things to yourself in a tone that pulls you up rather than pushing you down.

Give yourself compliments. Keep repeating your positive affirmations day after day.

Speak them out loud

If writing your affirmations down doesn’t help, speak them out. Go to a rooftop and scream to the world what you’re capable of.

Give yourself permission to think beyond your bubble of comfort and allow the magic of the universe to bestow you with gifts untold.

Visualize

Sometimes, it might not be enough to simply write or speak the words out loud. Switch your mindset from one of scarcity to an abundance mindset by visualizing a future where you are capable of doing all the things you dream of.

The next time you pick a goal for yourself, visualize yourself achieving it and allow yourself to feel all the positive emotions that will course through your body once you actually accomplish it.

This will provide you with the right push to stick to your goal, even if things get rough at times.