After briefly introducing yourself, where you are from and what you do—share your daily commitment.

To optimize for your success in the challenge, we recommend that your daily commitment is realistic, measurable and have specific context.

🚫 Not Good: I will go to the gym everyday

✅ Good: I will go to the gym for 30 minutes daily at 7pm on my way home from work.

🚫 Not Good: I will spend time daily to clean my house

✅ Good: I will spend at least 15 minutes before dinner daily to clean the kitchen, living room or bathroom

🚫 Not Good: I will read a book daily

✅ Good: I will read a book for 15 minutes daily at 6am in the spare bedroom

🚫 Not Good: I will do 30 push ups daily

✅ Good: I will do 3 sets of 10 push-ups daily in the morning around 8am—before I start work in my home office

Other techniques to optimize new habit building

• Setting environment up for cues (ie putting your workout clothes in the hallway)
• Habit stacking (ie cleaning the toilet right before taking a shower)
• Temptation bundling (ie watching netflix after working out)
• 2-minute rule & ritualizing an easy beginning action (ie reading just one page of a book or starting with just a plank position for push ups)