My goal
So, the goal I’m currently working on is to create a habit of flossing my teeth every day. I mean every day. OK, so it’s kind of a lame goal, but I’m very motivated thanks to a certain dental hygienist that I’ve had the past couple times I got my teeth cleaned. She likes to poke my gums with pointy objects and floss my teeth really hard, and then when my gums bleed she tells me I need to take better care of them. Of course, I have no good way to respond to that since I haven’t been flossing my teeth every day, so I just say “umphguh” (that’s how “OK” sounds while her hand is in my mouth). I brush my teeth every day, but flossing happens when I feel like it. I know, if I did everything just “when I feel like it,” my life would be in a sorry state (think middle of Nebraska), but that’s what’s been happening so far, and that’s what I intend to change. Next time I’ll be able to tell that dental hygienist (or, preferably, a different one) that I flossed EVERY SINGLE DAY!!!!! (Applause!!!)
How I’m going to achieve it
The way things like this generally go is that I’m good for a few weeks, but before the behavior has a chance to become ingrained as a habit, I lose motivation and can’t be bothered with it anymore. Here’s how this time will be different:
I have printed out a calendar and taped it inside my bathroom cabinet, along with a pen hanging on a string so it doesn’t get lost. Every time I floss my teeth, I get to put a smiley face on that day. Every day is a link in the chain. The goal is to add a new link each day, and not to break the chain. Some people call this the Jerry Seinfeld method, and you can use it for anything that you’re trying to make into a habit. (Read more here.) Seinfeld uses a big calendar on the wall with a red marker, but do whatever motivates you. I prefer to see a chain of little blue smiley faces. 
So far my chain is two weeks long.
Why it works
This method works well for visual people who like to see their progress. My brain is a bit weak in the motivation area, so I like this method because it gives me something concrete to look at and to mark when I meet my goal. One important key is to put the calendar and pen (or your preferred writing implement) near where you do the action you’re making into a habit. My calendar is right there when I open the cabinet, which I have to do anyway when I’m getting ready for bed. The visual reminder encourages me to keep up the habit, and when I succeed, I don’t have to go looking for my calendar or a pen in order to mark it down. If you want, you can add decorations to your calendar to increase your motivation. Make it a happy place. The smiley faces perform that function for me, but you may want to add some pictures or key phrases that capture what it will look like when you achieve your goal.
And one more thing…
One additional thing that can help you create a habit is to make it a part of a habit you already have. I have a well-established habit of washing my face, brushing my teeth, taking my contacts out, etc., before I go to bed. I added flossing into the middle of that sequence, before taking my contacts out. I can’t move on to taking my contacts out until I’ve flossed. It’s easier to condition yourself to do something daily if you consistently do it right after or right before something else you already do every day.
Tell us about how you’re creating your habit
If you try the calendar method to create a habit of your own, or if there’s another method that has worked for you, let us know in the comments!
