Specific means that the goal is targeted rather than broad and/or vague. What exactly do you want to achieve and why? Measurable means that the goal can be quantified (measured with numbers). What numbers are associated with your goal? How can it be measured using numbers? Action Oriented means that the goal is something that you can actively work towards and control. What specific activities are required for you to meet your goal? How often must you perform these activities? Realistic means that the goal is something you can actually achieve with the resources available to you. Is your goal something that you have the power and resources to achieve? Why or why not? Time Bound means that the goal has a beginning and ending or a deadline that you will hold yourself to. When will you start working towards the goal? When do you need to accomplish the goal by? What will happen if you succeed? What will happen if you fail?

For example, if your goal is to lose 10 pounds in 6 weeks, you might decide that you want to get into the habit of taking a walk every night at 7:00pm.

Ask yourself: What are the potential benefits of forming this new habit? How will the new habit improve my life? Write down your motivation so that you can return to it whenever you need a boost.

For example, if you want to stop eating fried, fatty, and sugary foods, you might struggle to give them up all at once. Instead, you might find it easier to start by eliminating one category at a time.

For example, if you fail to take your daily walk one day, don’t get discouraged. Just acknowledge that you had a bad day and take your walk the following day.

If you can’t think of a cue that will work with your desired new habit, try setting a daily alarm on your phone to remind you that it is time to perform the behavior.

For example, if you want to form the habit of going to the gym every morning before work, you can set yourself up for success by laying out your gym clothes the night before and putting your gym bag by the door.

For example, if you want to form the habit of going to the gym every morning, think about what stops you. What is your usual morning routine? How do you spend your time when you do not go to the gym? Why do you spend your time this way? How does it make you feel? The next time you catch yourself going into autopilot and falling back into bad habits, question your behavior and feelings to help yourself break out of the mindless cycle.

Make sure that the friend(s) you enlist to help you with your new habit will have some way of holding you accountable. For example, you could give your friend some money and tell them not to give it back to you until you have performed your good habit X number of times. [12] X Research source

Make sure that you choose rewards that are healthy and that you can afford to provide yourself. When you accomplish a goal, make sure that you give yourself the reward soon after.

For example, if your bad habit is snacking between meals, write a check mark on an index card every time that you notice yourself snacking between meals. Do this for a week to see how often you engage in this habit. Being aware means just to ‘watch’ your actions and patterns that come out of a bad habit and not beating yourself over it. It is researched fact that you are more likely to make the same mistake or follow the same pattern again if you beat yourself over it. These patterns and bad habits will dissolve if you just become aware of them.

For example, if you catch yourself reaching for a snack between meals, pour yourself a cup of water or go for a short walk instead.

For example, if you manage to resist your urge to snack between meals for a full week, reward yourself with a new book or a trip to the salon.