Each day, start the habit at the time you set for yourself. Notice the urge to push it back, to put it off until later. Feel the urge, but don’t let it rule you. Instead, just get started.

Then be mindful as you do the habit: how does it feel? What sensations can you notice? Can you find appreciation for doing the habit? Let yourself be present with the actions.

Notice the urge to run away from the habit. Again, feel the urge, but don’t follow it. It’s not a command, it’s just a sensation in your body. It doesn’t control you.

Stay with the habit, even when you want to run. You just need to do it for a few minutes, staying present and finding appreciation as much as you’re able.

Then finish the habit, giving yourself gratitude that you did it.

How did it feel?

Repeat this every day.