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Excellence Habit Builder: Your Habit Journey Planner

This toolkit helps you understand how your environment (Input) shapes your actions (Process), leading to desired or undesired results (Output). It's about designing your journey to make good habits effortless and challenging bad habits. Get ready to build habits that lead to excellence!

Part 1: Identity-Based Habits

Instead of focusing on *what* you want to achieve (outcomes), focus on *who* you want to become (identity).
Your habits are a reflection of your identity.

Who do you want to become? (e.g., "I want to be a productive person," "I want to be a healthy eater," "I want to be a financially stable individual.")

Identity Statement: "I am the type of person who..."

Part 2: Building Good Habits (START) - The C.A.V.E. Approach

Choose one new habit you want to start. Then, apply the C.A.V.E. approach to make it stick.

My New Good Habit:

1. C.A.V.E. - C: Make It CUE / ACCESSIBLE / VISIBLE / EASY (Input)

How can you make the cue for this habit visible, accessible, and easy to notice in your environment?

2. C.A.V.E. - A: Make It ATTRACTIVE (Process)

How can you make this habit desirable? (Use Temptation Bundling: Pair it with something you *want* to do.)

3. C.A.V.E. - V: Make It VERY EASY (Process)

How can you reduce friction and make it effortless? (Use the 2-Minute Rule: Start with a very small version.)

4. C.A.V.E. - E: Make It ENJOYABLE (Output)

How can you make the reward immediate and satisfying? (Give yourself a reward and use a habit tracker.)

Part 3: Breaking Bad Habits (STOP) - The I.C.E. Approach

Choose one bad habit you want to stop. Then, apply the I.C.E. approach to make it difficult.

My Bad Habit to Break:

1. I.C.E. - I: Make It INVISIBLE (Input)

How can you remove or hide the cue for this habit?

2. I.C.E. - C: Make It COMPELLING CONSEQUENCES (Process)

How can you make this habit undesirable or associate it with something negative?

3. I.C.E. - E: EXERCISE NEW PROCESSING (Process)

How can you add friction or make this habit harder to do?

4. OUTPUT: Make It UNSATISFYING (Reward)

How can you make the consequences immediate and unsatisfying?

Part 4: Track Your Progress & Plan Your Week - The T.A.P. Approach

Visualizing your progress is incredibly motivating. Use a simple habit tracker for your new good habit.

How will you Track your new good habit? (e.g., "X" on a calendar, a simple tally, a digital app)

Reflect on your progress weekly. What's working? What's challenging?

Sample Weekly Habit Planner

Here's an example of how you can Plan your week, integrating your new habits and tracking your progress.

Note: This sample focuses on a few key habits. Feel free to adapt the time slots and habits to your own life and goals! Remember to be flexible and adjust as needed.

Time/Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
6:00 AM - 7:00 AM	5-min exercise (START) ✅	5-min exercise (START) ✅	5-min exercise (START) ✅	5-min exercise (START) ✅	5-min exercise (START) ✅	30-min walk	Rest/Family time
8:00 AM - 12:00 PM	Work: High-priority tasks (Q1)	Work: High-priority tasks (Q1)	Work: High-priority tasks (Q1)	Work: High-priority tasks (Q1)	Work: High-priority tasks (Q1)	Errands/Chores	Family/Personal
12:00 PM - 1:00 PM	Lunch & Break	Lunch & Break	Lunch & Break	Lunch & Break	Lunch & Break	Lunch & Break	Lunch & Break
1:00 PM - 5:00 PM	Work: Planning/ emails (Q2)	Work: Planning/ emails (Q2)	Work: Planning/ emails (Q2)	Work: Planning/ emails (Q2)	Work: Planning/ emails (Q2)	Social/Hobbies	Meal Prep (START) ✅
6:00 PM - 10:00 PM	Family Dinner/Time	Family Dinner/Time	Family Dinner/Time	Family Dinner/Time	Family Dinner/Time	Social/Relax	Review week (CONTINUE) ▶
10:00 PM - 11:00 PM	Read 10 mins (START) ✅	Read 10 mins (START) ✅	Read 10 mins (START) ✅	Read 10 mins (START) ✅	Read 10 mins (START) ✅	Relax	Plan next week (CONTINUE) ▶

My Blank Weekly Habit Planner

Use this blank planner to map out your own week. Fill in your existing routines, and then strategically place your new "START" habits. Remember to identify "STOP" habits you'll avoid during certain times.

Time / Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
6:00 AM – 10:00 AM
10:00 AM – 2:00 PM
2:00 PM – 6:00 PM
6:00 PM – 10:00 PM
10:00 PM – 6:00 AM