Link the Activity to a Cue

Use a routine or a specific time as your cue

A cue can be an event that already happens: after breakfast, when you get home, or after closing your work email. It can also be a specific time, such as 6:30 p.m. Choose an option you’ll notice and that fits the activity.

One randomized study of adults found that plans based on an everyday routine and plans based on a specific time both supported repeated behavior; the study found no difference between the two approaches. What matters is choosing a cue you can follow in practice. Hagger et al.: Habit formation following routine-based versus time-based cue planning.

Try a plan like “After I finish lunch, I’ll walk for ten minutes” or “At 8:30 p.m., I’ll get things ready for the morning.” If your schedule varies, a cue linked to an event may suit you better than an exact time.

Review your plan from time to time. If the cue often doesn’t occur or the activity is impractical then, change it. A cue should remind you of an opportunity, not make you feel guilty.