step by step

Your Ultimate Workbook

Congratulations on taking the first step toward building better habits. This workbook
is designed to help you make measurable progress in your habit-building journey.

Step by step, we'll cover everything you need to know to set the right habit goal, shape
a helpful environment, make behavioral changes, create enjoyable rewards, and track
accomplishments. Along the way, you'll have the opportunity to reflect on your new
good habit and create a personalized action plan.

So, let's begin! This workbook will help you to gain more self-discipline and become
the person you truly want to be. Here's to a new journey, the best is yet to come!

Sincerely,
Habio Team
How to Use This Workbook 4
Step 1: Define Your Habit Goal 5
Habio Worksheet: My Desired Identity 6
Habio Worksheet: My Habit Goal 7
Step 2: Create Powerful Environment 8
Habio Worksheet: My Motivating Environment 9
Habio Worksheet: My Supportive Community 10
Step 3: Adjust Your Behavior 11
Habio Worksheet: My Behavior Patterns 12
Step 4: Think Up Enjoyable Rewards 13
Habio Worksheet: My Pleasant Rewards 15
Step 5: Track Your Progress 16
30-Day Habit Tracker 18
365-Day Habit Tracker 19
Weekly Water Tracker 20
Weekly Workout Tracker 21
Weekly Food Tracker 22
Monthly Sleep Tracker 23
Weekly Routine Tracker 24
This Month’s Habits 25
Explore the Habio App 26
Final Thoughts 27
This workbook will provide you with the tools and insights you need to start building
healthy habits and make them stick. The goal is to keep this journey interesting and
engaging as you move through the 5 steps of the habit-building process.

Here's how it works:

Read through each of the 5 Steps, taking your time to understand the theory behind
each one.

As you make your way through the theory chapters, take advantage of the Habio
Worksheets and Trackers to put your newly acquired habit-building skills into practice.
You can print them out and fill them whenever you're setting up a new habit.

Lastly, check out the benefits of the Habio app and share your experiences and see
your progress over time.

Now, it's time to start making changes and transforming your life one habit at a time.

Good luck, and happy habit-building!

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Step 1: Define Your Habit Goall
It's important to find powerful motivation and get clarity on what your ultimate habit
goal is. In this step, you'll determine your motivating future identity and set a goal that is
realistic and meaningful.

Create Powerful Motivation

Your motivation is usually connected to the image of the person you want to be. This
inspiring figure helps you move forward, step by step. Scientists call this image your
desired identity.

Start by understanding what truly motivates you and think of what kind of person you
want to be through your new habit. This inspiring self-image will form the basis of your
motivation and become the focus you need to make progress.

Set a Reference Point

Moving in a clearly defined direction is an essential part of any endeavor. It’s much easier
to measure your performance in forming new habits when you have a reference point.

Think about what you want to achieve with your new habit in a month. Although scien-
tists say that some habits can be formed in as little as 18 days, we recommend that you
set your first goal for one month. This is enough time to give it real effort and should be
easy to track.

Take Small Steps Toward Success

Let’s say your ultimate habit goal is point B. Right now, you’re at point A. To reach point
B consistently without burning out, break down your habit journey into small achiev-
able steps.

Focus on progress over perfection. Taking small steps and celebrating them may help
you stay on track to reach your goal. If possible, create practical benchmarks for yourself,
such as the number of glasses of water you drink, or the amount of time you spend exer-
cising.
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 Habio Worksheet
My Desired Identity
Think of your motivating future self-image. Ask yourself:

What kind of person do I want to be?

E.g. I want to be a person who exercises every morning.

Why is it important to me?

E.g. It’s important to me because I want to be healthy and full of energy all day long.

What benefits could I then enjoy?

E.g. Then I could enjoy feeling productive and strong.

Go back to these notes to reflect on the values and beliefs essential to you.
Visualize your desired identity, and you’ll feel more empowered to reach your habit goal.
 Habio Worksheet
My Habit Goal

Based on your future self-image, define your habit goal for the next 30 days. Ask your-
self:

What kind of person will I be in 30 days?

E.g. In 30 days, I’ll be a person who exercises every morning for at least 15 minutes.

How will I measure my success?

E.g. I’ll measure my success by tracking the time I spend exercising.

How will I divide the path to my goal into three small steps?

E.g. I will start to exercise in the morning, at least on weekends. Then I will try to exercise
in the morning every other day. In 2 weeks, when I feel comfortable, I will try to exercise
every morning.

1.

2.

3.
With commitment and perseverance, you can achieve anything.
Use these notes as a reminder to stay on track.
Step 2: Create Powerful Environment
You are the product of your environment. Take control of the forces that are shaping
your life and make them work for you. In this step, you’ll learn how to use community,
technology, and other aspects of your environment to drive your habit journey.

Make Your Environment Work for You

If you want to build a sticky routine, your new habit needs a motivating environment.
Everything around you — location, equipment, emotions, — can help to shape your new
habit.

Adjust your environment to suit your habit goal. Use the resources you have to make
building your new habit comfortable and hassle-free, such as putting a book into your
backpack or always having a glass of water on your bedside table.

Invest in the Help of Technology

You can change some habits for the better by starting with a single action: investing in
technology. Spending just a bit of cash on your habit can help you approach it more thor-
oughly.

Investments give you constant access to your habit, which increases your chances of not
skipping it. If you spend money on an activity, you’re less likely to abandon it because
your investment would be wasted.

Feel the Power of Community

Remember: the people around you can affect the way you act, think, and form habits.
While some people may nudge you in the right direction, others may throw you
off-course.

If you want to practice a fit and healthy lifestyle, you might find motivation in an athletic
friend. On the other hand, a co-worker who regularly goes for fast food for lunch might
tempt you away from making progress on your desired habit.

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 Habio Worksheet
My Motivating Environment

Think about how your environment can help you shape your desirable habit. Ask your-
self:

When and where will I practice my new good habit?

E.g. I’ll exercise on my fitness mat in the living room at 7:00 a.m.

What items will I need to increase my motivation?

E.g. I’ll make sure I have clean training clothes and create a playlist with music I like.

How do I want to feel after practicing my habit?

E.g. To feel energized and proud of myself, I’ll exercise for 15 minutes.

Which technology device or tool can I invest in to approach my habit more thoroughly?
E.g. To walk at least 10,000 steps a day, I’ll buy a fitness tracker.

By shaping the right environment for your habit, you put yourself closer to success
and further from failure. Go back to these notes to remind yourself
of what you need to stay motivated.
 Habio Worksheet
My Supportive Community

Think about which community you can join today to develop your habit as successfully
as possible. Ask yourself:

Who in my current environment can help solidify my new habit? How?

E.g. If I spend more time with my athletic friend, it might give me extra motivation.

Are there people who lure me away from my desired identity? Can I try to cut back on
my interactions with them?
E.g. A co-worker who regularly invites me to a fast food lunch might tempt me away from keep-
ing fit. I can bring my lunchbox to work and join them less often.

Where can I meet new people who already have the habit I want?
E.g. I can go to the group training at the fitness center to meet people striving to keep fit.

Which groups and communities can I join?

E.g. I can join a fitness community to get motivation and advice from fellow athletes as well as
share my progress with them.

Having a strong support system is an important part of growth and success. Use this worksheet
as a reminder to reach out to your peers and build a supportive community around you.
Step 3: Adjust Your Behavior
To make a new habit stick, you'll need to adjust your behavior. In this step, you'll use
the Habit-Hook Formula and other tricky techniques to help yourself block temptations
and stay on track with your habit goal.

Apply the Habit-Hook Formula

Work your desired habit into everyday acts you already do regularly. Use the Habit-Hook
Formula:

After [CURRENT HABIT], I will [NEW HABIT].

Your current habit is a behavior you already do automatically. The new habit is what
you’re shaping now. Linking this new action with your existing habit will make sticking
to your new great habit easier.

Set Up Pivotal Moments

Set up pivotal moments to strengthen your habit. Pivotal moments are the events that
lead up to your habit and that have an effect on it.

If you take a gym bag with your workout clothes to work, you’re more likely to go to
the gym in the evening. There’s no reason to have brought the bag if you don’t go to
the gym. That means that bringing your workout clothes to the office is a pivotal
moment for your habit.

Block Temptations to Stay On-Course

Imagine that you’re studying for an important test, but you keep getting notifications on
your phone every minute. It’s not ideal; your productivity would be much higher if you
could focus on your work.

The solution is easy: turn off your phone’s sound, or even better, leave your phone in
another room. Block temptations wherever possible.

11
 Habio Worksheet
My Behavior Patterns

Think of what behavior patterns can help you make your new habit stick easier. Ask
yourself:

What is my Habit-Hook Formula? How can I link my new habit with a behavior I already
do automatically?
E.g. After I brush my teeth in the morning, I will exercise for 15 minutes.

What are my Pivotal Moments? How can I put myself in a position where it’s easier to
follow my habit than not?
E.g. I want to exercise every morning for 15 minutes. To do this, I'll sign up for a scheduled group
fitness training and ask my husband to join me.

How can I make it harder to access things that distract me from my new healthy habit?
E.g. I want to start my day with morning exercise, but I tend to get lost on social media in the
morning. So, I’ll turn off the internet and leave my phone in another room.

Regularly check in with yourself and tweak your actions to get closer
to your desired identity. Soon, your new behavior will become second nature!
Step 4: Think Up Enjoyable Rewards
Make your habit enjoyable, and give yourself something to look forward to along
the way. In this step, you'll learn the Pleasure-In-Advance Formula and other creative
reward systems that will keep you motivated.

Try the Pleasure-In-Advance Formula

Just about any activity is easier to start when something appealing is involved. To add
some pleasant emotions to your habit-building process, try the Pleasure-In-Advance For-
mula:

After [WHAT I WANT], I will [WHAT I NEED].

Basically, when you do something pleasant for yourself, your mood improves and you
perform your habit joyfully. This means you’re more likely to continue the practice and
stay in a happy mood. Your brain then associates your habit with an enjoyable activity.

Make Your Habit Enjoyable

It's important to make sure that your new habit is enjoyable otherwise, it may be difficult
to keep taking action. Try to connect the habit to activity that you actually enjoy and
find creative ways to make it more pleasant.

If your habit is related to exercise, turn it into a game or a fun activity. If it's related to
studying, make sure to break it up into smaller chunks so that it doesn't become over-
whelming

Reward Yourself Right After

When you’re feeling good, you can take on anything. One way to stay happy is to trigger
an immediate reward.

Reward yourself immediately after completing each milestone. It could be a small treat
like an ice cream cone or a hot cup of coffee. When you give yourself positive feedback
for your routines, you’ll strive to perform them again.
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Maintain Motivation with Delayed Rewards

Along with your immediate rewards, set up a system of delayed rewards. This means you
give yourself a big reward after reaching a longer-term goal. This keeps you motivated by
connecting immediate rewards with future gratification.

Choose something bigger, such as taking a day off or going to a spa, and remind yourself
that you deserve it. As you progress toward your habit goal, remind yourself of
the reward you will get when you reach it.

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 Habio Worksheet
My Pleasant Rewards

Brainstorm ideas about how you can make building good habits pressure-free and
pleasant. Ask yourself:

What is my Pleasure-In-Advance Formula? Which pleasurable activity can I do before

practicing my new habit?
E.g. After I watch TV shows, I will use the treadmill for 30 minutes.

Which elements of pleasure can I add to the process?

E.g. To enjoy my exercise even more, I’ll exercise in new training clothes that make me feel great.

How can I reward myself right after practicing my new habit?

E.g. I’ll drink my morning cappuccino right after exercising for 15 minutes.

Which delayed rewards can inspire me to keep moving forward?

E.g. I’ll book a relaxing massage if I successfully complete my morning exercise routine for 7 days
in a row.

Don’t forget to give yourself credit for every step forward.

This worksheet will help you hold yourself accountable and maintain long-term motivation.
Step 5: Track Your Progress
Take hold of your habit journey and measure your success with the Don't Break the Chain
Method. In this step, you'll understand the importance of tracking progress and learn
powerful tools to make it easier for yourself.

Use the Don’t Break the Chain Method

The Don't Break the Chain method was coined by American writer Jerry Seinfeld. The
method means putting an X on your habit tracker every time you accomplish your
habit goal.

In the long run, you'll see a chain of X’s that stretches for days until it becomes weeks and
then months. Seeing the X’s in your tracker will provide a sense of accomplishment and
deter you from breaking that chain.

Decide What Success Looks Like

Make sure you’re clear about defining what accomplishing your goal looks like for
the day to earn that X in your tracker.

For example, if your habit goal is to exercise every day, specify how much time you need
to spend exercising to earn your X. If you meet your time goal, add another X to
the chain.

Stay On-Course, Skip Less

Nobody’s perfect, so don’t despair if you skip your habit every once in a while. The main
thing is being able to bounce back and stay on-course.

If you miss performing your habit every once in a while, you skip it. The main reason for
this is usually some outside event. Maybe you get an urgent work call, or you catch
a cold. As a result, you have to skip your habit, and that’s okay.

Going off-course means that you consistently decide to skip your habit. Maybe you feel

16
too tired to do a 1-hour workout. So instead of doing a 5-minute exercise, you decide that
it’s all-or-nothing and tend to skip the habit entirely.

Remember, doing something is better than nothing. When you’re tired or busy, try dedi-
cating at least 2 minutes to your habit. And try to never skip twice in a row.

However, If you do skip your habit, don’t be too hard on yourself. Mistakes are great
opportunities to learn more about what motivates you. Try to find out why you skipped
and do your best to avoid it going forward.

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 My 30-Day Habit Tracker
Don’t Break the Chain

In 30 days, I’ll be a person who ________________

1 2 3 4 5

START
6 7 8 9 10 11 12

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30

FINISH

(My daily goal)

 My 365-Day Habit Tracker
Don’t Break the Chain
In 365 days, I’ll be a person who ________________

Start Date 1 2 3 4 5 6 7 8 9 10 11 12 13

14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33

34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53

54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73

74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93

94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113

114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133

134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153

154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173

174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193

194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213

214 215 216 217 218 219 220 221 222 223 224 225 226 227 228 229 230 231 232 233

234 235 236 237 238 239 240 241 242 243 244 245 246 247 248 249 250 251 252 253

254 255 256 257 258 259 260 261 262 263 264 265 266 267 268 269 270 271 272 273

274 275 276 277 278 279 280 281 282 283 284 285 286 287 288 289 290 291 292 293

294 295 296 297 298 299 300 301 302 303 304 305 306 307 308 309 310 311 312 313

314 315 316 317 318 319 320 321 322 323 324 325 326 327 328 329 330 331 332 333

334 335 336 337 338 339 340 341 342 343 344 345 346 347 348 349 350 351 352 353

354 355 356 357 358 359 360 361 362 363 364 365 Finish Date

(My daily goal)

 Weekly Water Tracker
Week

DAILY GOAL: 200 ml

Sunday Monday

Tuesday Wednesday

Thursday Friday Saturday

 Weekly Workout Tracker
Week

Activity Time / Distance / Reps Notes

 Weekly Food Tracker
Week

Notes:
 Monthly Sleep Tracker
Month

DAY HOURS OF SLEEP QUALITY NOTE

1 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
2 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
3 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
4 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
5 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
6 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
7 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
8 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
9 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
10 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
11 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
12 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
13 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
14 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
15 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
16 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
17 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
18 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
19 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
20 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
21 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
22 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
23 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
24 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
25 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17

26 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
27 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17

28 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
29 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
30 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
31 18 19 20 21 22 23 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
 Weekly Routine Tracker
Week

Morning habits S M T W T F S

Afternoon habits S M T W T F S

Evening habits S M T W T F S
 This Month’s Habits
Month
Habit

If I complete this habit more than ____ days this month, my reward will be:

Habit

If I complete this habit more than ____ days this month, my reward will be:

Habit

If I complete this habit more than ____ days this month, my reward will be:

Habit

If I complete this habit more than ____ days this month, my reward will be:
Explore the Habio App
Build your new good habits, create healthy routines, track your progress, explore exclu-
sive content, and take advantage of our unique methodology based on behavioral
science.

Join Habio today and explore the benefits:

• Pleasure and ease

We focus on making your habits easy and pleasant. Many people see building habits as
a challenge, not as a pleasant activity. Habio will help you to overcome this problem.

• Tons of content
Our experts created hundreds of pieces of content to make your habit journey con-
scious, informative, and clear. Read articles, watch videos, fill out to-do lists, and simply
enjoy your new habits in full.

• Habit-building course
Together with experts, we created a course with engaging and motivating exercises.
They will help you to understand how any habit works.

• Based on behavioral science

The course and content are created by a team of experienced behavioral psychologists.
It makes it scientifically and medically based.

• Community support
You are always welcome to join our Habio Сommunity. There you can share your habit
ideas, tell about your experience, ask for advice, and just find a lot of like-minded people.

Scan this QR code with

your phone camera

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Congratulations on taking your first steps toward building healthier habits! With the help
of this workbook, you’re now ready to start forming habits that make a difference in
your life.

We hope you enjoyed this workbook and are ready to put what you’ve learned into
action. With a bit of practice, you’ll soon see results.

We wish you good luck on your journey, and don’t forget to reward yourself for tangible
progress along the way!

Sincerely,
Habio Team