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A habit is an ____ routine that is easy to do but has life-changing power.

Good habits lead to small improvements on a daily ____.

____ time, these tiny improvements can make a huge difference in our lives.

If you are seeking to build and ____ good habits for a better life, here are some valuable tips to guide you.

What to ____

Give Yourself a ____ Identity

You ____ find it challenging to develop and maintain good habits for more than a few days.

This often ____ when people focus on changing external outcomes or behaviors rather than on where they originate from — their inner identity.

Behavior change consists of ____ layers.

The ____ layer is outcome — what you achieve.

The middle layer is process — what ____ do.

The deepest and most fundamental layer is identity — ____ you believe or who you are.

While changes in all three layers are useful in their own way, the ____ to lasting success lies in the direction of change.

True behavior change occurs when there is a shift in your identity ____ within.

If your ____ habit is not in harmony with your identity, it is unlikely to last.

You can work on changing your ____ through two steps.

First, keep asking yourself, “What kind of person do I ____ to become?”

Once ____ have an idea of the kind of person you want to be, start reinforcing that identity through your actions.

Specifically, repeat the action that kind of person would choose to do, and over time, you will ____ become such a person.

For example, if you want to start exercising daily, think of yourself as an ____ and motivated person who cares about his or her health.

Then try to do the routines that such a person ____ naturally do.

____ these routines will gradually lead you to become that kind of person.

Make Your Habit an Automatic ____

After defining your desired identity, you will want to integrate new ____ into your daily routines.

It is worth noting here that any lasting habits ____ as little effort as possible.

To make habits take effect almost automatically, we need to understand the concept of the habit loop, ____ consists of four steps: cue, craving, response, and reward.

The smoother this loop operates, the more easily the habit is ____.

The following four laws offer practical guidance for ____ step.

The 1st ____: Cue

“____ an obvious cue for your habit.”

When creating a new ____, set a cue that sparks the habit and make the cue as obvious as possible.

The two ____ common cues are time and location.

The formula for your action plan can be “I will [____] at [TIME] in [LOCATION].”

Instead of a vague intent like “I will work out,” be specific and tell yourself “I ____ work out for an hour starting at 8 p.m. at home.”

Another effective method is habit ____.

Your current habit is already associated with a particular time and location, so pair it with a new one by saying something like “After I [____ HABIT], I will [NEW HABIT].”

Your action plan can be “____ I finish dinner around 8 p.m., I’ll immediately change into my workout clothes.”

The more this link between the cue and the action is repeated, the more firmly the new habit will be rooted in your ____.

“Make your habit ____ attractive.”

When you enjoy doing ____, a chemical substance called dopamine is released in your brain, which increases your motivation and makes you eager to repeat the action.

____, it is crucial to make your habits attractive and enjoyable.

This is ____ a strategy known as temptation bundling comes into play.

Temptation bundling works by linking [ACTION I ____] with [HABIT I NEED].

For example, if you want to watch your favorite TV show but need to work out, you can bundle these two actions together by ____ the show only while exercising on your stationary bike in the living room.

This way, you can seamlessly do what you need to do along with what ____ want to do.

The 3rd Law: ____

“Make your action easy to ____.”

Every behavior requires effort, but people often prefer actions that ____ less effort.

If a ____ is easier to do, it’s more likely to be repeated.

It is important to create an environment that makes habits ____ to do.

For example, if you aim to work out regularly, you could set up a dedicated workout area like a ____ in your living room.

This will ensure that all your ____ equipment is readily available while keeping distractions away.

____ approach is the two-minute rule.

When ____ start a new habit, it should take less than two minutes to do.

For instance, ____ of setting a goal like “Work out,” use a two minute version like “Place the mat on the floor.”

This strategy is powerful because once you’ve started an ____, it becomes significantly easier to continue.

The ____ Law: Reward

“____ your effort satisfying.”

____ is rewarded is repeated.

When a behavior feels rewarding and satisfying, people are ____ to repeat it.

To maintain a new ____, it is important to experience a sense of immediate accomplishment, even in small ways.

In fact, simply knowing that you are making ____ is a quick and highly motivating reward in itself.

____ effective method of keeping track of your progress is to use a habit tracker.

This tool lets you use a formula like “After I [NEW HABIT], I ____ [TRACK MY HABIT].”

For example, you can write “After I finish my daily workout, I’ll record it in my ____ journal.”

This provides you with moments of ____, which helps you stick to your new habit.