Habit Formation Worksheet

Habit Formation Worksheet
Positive daily habits serve as the foundations for goal achievement. It’s only
by taking consistent daily action towards our goals that they become a reality.
This worksheet is designed to help you actively create and refine a set of
positive daily habits that you can stick to. We’ve broken the process down
into 3 steps including:
• Identifying your current habits

• Breaking negative bad habits
• Creating positive new habits
STEP 1: Identify your current habits

The aim here is to list all the things that you’re doing habitually each day,
both positive and negative. Consider unhealthy activities like watching TV,
checking social media, eating junk food and positive activities like exercising,
meditating, etc.
ACTIVITY
Give 10 examples of each in the spaces below
POSITIVE NEGATIVE
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
6. 6.
7. 7.
8. 8.
9. 9.
10. 10.
eccountability.io
We make online mastermind sessions effortless
STEP 2: Break negative habits

According to Charles Duhigg, a habit is basically the product of a little cycle
that we go through many times every day. That cycle looks like this:
Trigger  Routine  Reward
For most habits, the reward is a short-term positive feeling or outcome. In

order to break bad habits we need to have a plan to avoid the triggers and
rewrite the story in our minds about the rewards.
ACTIVITY:
1. Write out the trigger and reward for or three of the most important negative
habits you listed above.
2. For each trigger write down three ideas for how you could it.
3. For each reward, write out the alternative (long term) benefit of not that
that action.
4. Now write out a sentence you’ll use when the trigger comes along to tell
yourself a different story.
TRIGGER FOR HABIT #1

Example: Feeling hungry and not having anything else to eat
HABIT/ROUTINE #1
Example: Eating junk food
REWARD
Example: Feeling satisfied and enjoying the taste of what I’m eating
HOW I COULD AVOID THE TRIGGER
Example: (1) Prepare healthy snacks for work, when you get home and after supper
(2) Find shops to buy healthy snacks around me
(3) Keep protein bars, or granola snacks in my desk at work or in my car, or in a cupboard at home
eccountability.io
STEP2: Break negative habits
BENEFIT
Example: I’ll lose weight, feel better and look better
NEW STORY
Example: Nothing tastes as good as skinny feels
HABIT/ROUTINE #2
REWARD
BENEFIT
NEW STORY
HABIT/ROUTINE #3
REWARD
BENEFIT
NEW STORY
eccountability.io
STEP 3: Create positive new habits

Creating new habits to replace your old ones often makes the growth process
a whole lot easier. It takes on average 66 days to create new habits. After that
point, you barely have to think about it to keep up the momentum towards
your goals.
But creating new habits can be hard, that’s why it’s a good idea to create
additional rewards for sticking to your good habits. For example, if you’re
able to go a week without eating junk food, you can reward yourself with
something you really want like a new gadget or book, or album.
If you’re struggling to come up with new habits, here are a few examples based
on the habits of successful entrepreneurs in this Huffington Post article:
• Create and review your goals daily, weekly, monthly

• Write in a gratitude journal daily
• Write down 3 things you did well during the day
• Do one thing that scares you every day
• Take time out every day to read
• Exercise
ACTIVITY
1. List three positive activities you’re doing every now and then that you want
to turn into habits.
2. List three completely new habits you’d like to create.
3. Write down the long-term benefits of doing each activity daily.
4. Write down the negative long-term effects of not doing each daily activity.
5. Create a daily plan of action that helps you avoid or work around the most
harmful negative habit triggers.
6. Write down at least three short-term progress rewards that you’ll give
yourself for sticking with your new habits. Make sure these are exciting
enough to motivate you. Pick the most exciting one and write it down
somewhere you’ll see it during the day.
eccountability.io
POSITIVE ACTIVITY #1
NEW HABIT #1
BENEFITS
NEGATIVE EFFECTS OF NOT DOING ACTIVITY #1 DAILY
DAILY PLAN
PROGRESS REWARDS
NEW HABIT #2
BENEFITS
DAILY PLAN
PROGRESS REWARDS
eccountability.io
NEW HABIT #3
BENEFITS
DAILY PLAN
PROGRESS REWARDS
eccountability.io

Habit Formation Worksheet

Uploaded by

Copyright:

Available Formats

Habit Formation Worksheet

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Habit Formation Worksheet

Uploaded by

Copyright:

Available Formats

What are some examples of positive and negative habits listed in the document?

What are some examples of positive and negative habits listed in the document?

What are the three steps to breaking a negative habit according to the document?

What are the three steps to breaking a negative habit according to the document?

Habit Formation Worksheet

• Identifying your current habits

STEP 1: Identify your current habits

Give 10 examples of each in the spaces below

STEP 2: Break negative habits

Trigger  Routine  Reward

For most habits, the reward is a short-term positive feeling or outcome. In

TRIGGER FOR HABIT #1

HOW I COULD AVOID THE TRIGGER

TRIGGER FOR HABIT #2

HOW I COULD AVOID THE TRIGGER

TRIGGER FOR HABIT #3

HOW I COULD AVOID THE TRIGGER

STEP 3: Create positive new habits

• Create and review your goals daily, weekly, monthly

NEGATIVE EFFECTS OF NOT DOING ACTIVITY #1 DAILY

NEGATIVE EFFECTS OF NOT DOING ACTIVITY #1 DAILY

NEGATIVE EFFECTS OF NOT DOING ACTIVITY #1 DAILY

You might also like