1. Start where you are

• Begin with the smallest possible step, even smaller than you think.
• Build on things you already do so the new habit fits naturally.
• Stick with what feels doable, don't try to push yourself.

2. Match habits to your energy

• Notice your natural energy patterns so you can plan accordingly.
• Save demanding habits for when you have the most energy.
• Have low-energy versions handy for tougher days.

3. Make habits easy to remember

• Keep cues visible by placing reminders in your space.
• Link habits to an existing action like "after I brush my teeth, I stretch."
• Choose reminders you'll actually notice and act on.

4. Check in and adjust

• Review your habits regularly to see if they still fit your life.
• Update habits when your energy, seasons, or circumstances change.
• Let go of habits that aren't working without guilt.

5. Celebrate along the way

• Acknowledge every action, no matter how small.
• Reward yourself with things you enjoy.
• Share your wins with people or communities who'll cheer you on.