1. It's a good idea to start small because it's easier to maintain and helps build consistency. Starting small makes it easier to manage and stops you from feeling overwhelmed, which increases the likelihood of forming the habit successfully.
2. Pairing is a technique that helps you to remember a new habit by linking it to an existing one. For instance, doing push-ups after you brush your teeth uses the habit of brushing your teeth as a trigger to help you remember to do the new habit.
3. Accountability means having someone you can check in with about how you're getting on with your habit. It could be a friend, trainer, or even a habit tracker, which helps you stay on track because you feel responsible for reporting your progress.
4. If you want to eat healthier, you can make your home more conducive by removing junk food and replacing it with healthy options. That way, you'll find it easier to choose healthier snacks and meals.
5. If you want to get over a bad habit, you can do it by identifying what triggers it and then getting rid of those things, creating a plan for what to do in situations where you might relapse, and replacing the bad habit with a healthier one.
6. A safeguard is a kind of if-then rule you create to help you stay on track with a habit. For example, you could say, "If I get hungry at work, I will eat fruit instead of reaching for junk food."
7. An abstainer finds it easier to completely avoid a temptation, while a moderator can handle indulging in small amounts without overdoing it. It's up to you to decide whether you feel it's easier to avoid or moderate temptations.