Use existing habits as a hook for change

A good way to trigger a new behavior is to connect it to an already existing routine; things you already automatically do, preferably every day. For example:

  • You could go for a walk immediately after you have lunch
  • Stand up every time you make a phone call
  • Drink a glass of water with your coffee, or
  • Send a short, friendly message to a colleague just before turning the computer off for the evening.

In this way, you help change happen by attaching it to an already well-established, automatic behaviour.