Building Positive Habits

A positive habit will be posted here regularly which you can use to set personal goals. Positive habits can enhance your mental, physical, and emotional wellbeing; help build resilience; and help you organise your personal 'me time'. The habits will be accompanied with a framework so you can set realistic and achievable goals. These have been inspired by the book Atomic Habits by James Clear. If you make day to day simple tasks routine and automatic, it frees your time to be able to do other 'me' things. When the routine runs itself, creativity takes over!

Try to reflect on how successful you were at implementing them into your personal routine using the questions that follow. Over time, you should find that these behaviours become habitual so you no longer have to think about them. But this takes time and you have to plan for the relapse! You will face setbacks, but people who plan for how they they will deal with them are more likely to be successful.

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The 1% Rule

Doing something small every day — like reading 1 page or doing 5 push-ups — adds up. If you improve just 1% every day, you’ll be a lot better after a year.

How Habits Work

Every habit has 4 parts:

Cue – A trigger (like your phone buzzing)
Craving – Your desire (you want to check it)
Response – What you do (you check your phone)
Reward – The result (you feel happy)

If you understand these steps, you can change or build habits more easily.

The Four Laws

Want to build a new habit?

Make it obvious: Leave your book on your bed if you want to read.
Make it easy: Start with just 2 minutes if you want to exercise more, like putting on your trainers and stepping outside.
Make it attractive: Pair it with something fun, like listening to music while exercising.
Make it satisfying: Reward yourself when you finish.

To stop a bad habit:

Make it invisible: Hide the junk food.
Make it hard: Turn off your phone when doing homework.
Make it unattractive: Remind yourself why it's not good.
Make it unsatisfying: Ask a friend to keep you accountable.

Identity

Instead of saying “I want to run,” say “I’m a runner.”

When you believe you're the kind of person who does something, you’re more likely to keep doing it.

New:

Reducing Screen Time

Make it obvious: Notice when you are using screens

Use a screen time tracker to see how much time you spend on apps.
Keep a small log for a day or two: What are you doing, when, and how it makes you feel.
Put a sticky note on your phone with a reminder like “Do I really need this now?”

Make it attractive: Swap screen time with fun offline activities.

Create a list of things you enjoy that don’t need a screen: drawing, music, sports, reading, or seeing friends. Do those activities in a cozy space with snacks or music to make it more enjoyable.
Challenge a friend to do a “low-screen week” with you!

Make it easy: Start with small changes.

Try 15 minutes of no-screen time after school or before bed.
Put your phone in another room while studying or during meals.
Turn off non-important app notifications to reduce distractions.

Make it satisfying: Track and reward your progress.

Use a simple chart or calendar to mark screen-free time.
Notice how your mood, focus, or sleep improves — write it down!
Treat yourself when you hit a goal — like a walk with a friend, or your favorite snack.

Revising More

Make it obvious:

Set a daily revision time and alarm, or leave revision materials out and visible

Make it attractive:

Revise with a friend or use fun tools (colours, music), or reward yourself after studying

Make it easy:

Start with just 5–10 minutes and use quick methods like flashcards or apps

Make it satisfying:

Track your progress (e.g. habit tracker) and celebrate wins with small rewards

Make it part of your identity:

Instead of saying 'I want to revise more' tell yourself 'I am an organised and prepared student'

BRAIN BOOST CHALLENGE! Write a reflection and answer these questions after you have tried one of these habits.

Did I Stay Consistent?: Reflect on whether you were able to practice the habit regularly and consistently. Did you stick to your schedule and make an effort to incorporate the habit into your daily routine?
What Were My Challenges?: Identify any obstacles or difficulties you faced while trying to establish the habit. Understanding the challenges can help you find ways to overcome them and improve your success in the future.
Did I See Progress?: Assess whether you noticed any positive changes or improvements as a result of practicing the habit. Whether it's increased productivity, better mood, or other benefits, recognizing progress can motivate you to continue or adjust your approach as needed.

Avoiding Procrastination

Try the planning, arranging, visualising, and prioritising techniques in the picture on the right.

Bed time routine

Set a consistent sleep schedule: Go to bed and wake up at the same time every day to regulate your body’s internal clock.
Limit screen time: Turn off electronics at least 30 minutes before bed to reduce exposure to blue light, which can disrupt sleep.
Create a calming environment: Keep your bedroom cool, quiet, and dark to promote relaxation.
Practice relaxation techniques: Incorporate calming activities like reading, meditation, or deep breathing to wind down.

Reading

Regular reading offers a multitude of benefits, including improved literacy skills, expanded knowledge and perspective, stress reduction, enhanced academic performance, and an increase in creativity and imagination.

Set aside time: Schedule a specific time each day for reading, whether it's in the morning before classes, during lunch breaks, or before bedtime. Consistency is key to forming a habit, so stick to your chosen reading time every day.
Create a conducive reading environment: Find a quiet, comfortable spot with good lighting where you can focus on your reading without distractions. Whether it's a cozy corner in your room, a local library, or a peaceful outdoor area, having a designated reading space can help you get into the habit more easily.
Choose books that interest you: Select books on topics that you find intriguing or genres that you enjoy. When you're genuinely interested in what you're reading, it becomes easier to stay engaged and motivated to continue reading regularly.

Setting boundaries

Setting boundaries is crucial for maintaining healthy relationships, protecting one's well-being, and fostering personal growth. By establishing clear boundaries, individuals communicate their needs, limits, and expectations, creating a framework for respectful interactions. Here are things you can try doing to get better at setting boundaries:

Identify Your Needs: Take time to understand what you're comfortable with and what you're not. Reflect on your emotional, physical, and mental limits.
Communicate Clearly: Use direct language to express your boundaries. Be firm but polite when saying no or asserting your limits, without feeling obligated to provide a detailed explanation.
Be Consistent: Once you've established your boundaries, stick to them. Consistency is key to ensuring others respect your limits over time.
Respect Others' Boundaries: Just as you expect others to respect your boundaries, be mindful of respecting theirs. Listen actively, ask for consent, and avoid pressuring or manipulating others into situations they're not comfortable with.

New-years resolutions:

Make a list of your achievements this year. Then make a list of qualities you want to develop next year and anything you want to achieve. Finally, make a list of things you need to do to achieve these goals. You can put these in a box and keep them as a reminder to reflect on throughout the year. Below is an example of a positive habits to attempt each day. Try them in January to start the new year with a positive mindset!

Learn something new:

Choose a topic you’re interested in and develop your understanding of it in a fun way. Listen to a podcast. Read a book. Take an online course.

Gratitude journaling:

Each night before going to bed, take a few minutes to jot down three things you are grateful for that happened during the day. It could be something as simple as a kind gesture from a friend, a beautiful sunset, or a delicious meal.

Practicing gratitude journaling can help shift your focus towards the positive aspects of your day and promote a more positive outlook on life.

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