Day-by-day habit challenges

A challenge works when the plan is decided in advance. Each page lists every day, the rules, and what to do when you miss one.

• 14 day morning routine challenge

  Start with one tiny step on day one, such as drinking a glass of water after waking, and add one more step every two days, until you have a routine of about seven steps and ten minutes. You do not change your wake-up time; you change just what happens in the first minutes.

• 30 day journaling challenge

  A 30 day journaling challenge asks you to write for five minutes every day for thirty days, using one short prompt per day so there is never a blank page to face. A day counts when the timer ends, whatever you wrote. Each finished day is marked on a chain.