The Journal That Helps You Build Good Habits

The Habit Journal

Allie and Lulu, founders of Evergreen Journals, share with us how to use The Habit Journal and the major tips that they have for you that will be key in building good habits. 

Note: The journal itself includes a 50 page + intro detailing the science behind habits and how to use the journal. 

Step 1: Define your vision, goals, and habits in one sit down session. 

Step 2: Every month, you’ll list out the top three habits that you want to form and the cue & reward for each habit.

Step 3: Each night, you will complete the daily reflection page and track your habit progress in the monthly tracker. Every daily reflection page has a new inspirational tip orquote and guides you through a reflection on your day (e.g. how do you feel, what do you want to remember, how will you make tomorrow better). This process makes you very self-aware which is a very important part of habit building and living your life intentionally. 

Step 4: There are monthly and quarterly reviews and one quarterly review per journal allowing you to reflect on what worked well and what can be improved each month and quarter. 

The Habit Journal allows you to prioritize the most fundamental habits before you move on and finish the rest. The Habit Journal tracks how many habits that month you’ve been able to complete, and allows you to reflect nightly on your day, allowing you to intentionally live your day-to-day.

Our tips for habit building: 

  • Start with self awareness: You can’t start building good habits and breaking bad habits when you aren’t aware of your daily habits. This is harder than it seems as we do all our habits unconsciously. One activity to try is to jot down all your activities for one full day no matter how small. Daily journaling including the prompts in the Habit Journal are also especially helpful in building self awareness which is the first step to living your life intentionally. 

  • Prime your environment for success: Habits are behaviours that are triggered by cues and followed by a reward. E.g. you check your phone every time you get a notification and you get the reward of novelty and satisfying your curiosity. If you want to get into the habit of checking your phone less, start with getting rid of the cue and turning off all your notifications. This can be applied to most habits; e.g. leaving your vitamins on the kitchen counter so you are reminded to take them daily and laying out your gym clothes the night before so you are reminded to work out. 

  • Start small and then habit stack: Habit stacking is exactly what it sounds like—stacking one habit onto the other. For example, if you’re in the habit of drinking a warm lemon tea before you go to bed, why not habit journal while you sip your tea? By leveraging this time you can do two things at once and get more done.

    Another way of habit stacking is by amplifying or extending an existing habit. If you’re able to build a habit of five crunches before bed, chances are, 5 crunches will eventually become a breeze, and you’ll begin doing 10, then 15, and before you know it, you’ll be doing crunches in your sleep.
    1. Prioritize foundational habits: Foundational habits have the potential to have the most profound impact on your life. Charles Duhigg refers to them as “keystone” habits—they have the ability to lead to wider shifts in human behavior. It’s no secret that no two habits are created equal. Let’s look at meditation versus waking up early, for example. You’d guess that meditation is the better of the two, but I’d argue that waking up earlier is much, much better. Not because everyone says so, but because of the potential ripple effects. Waking up early gives you the time and space to plan your day, eat breakfast, exercise, and yes, meditate. One seemingly small habit can make a huge difference in your quality of life.