Forming a new habit doesn’t happen overnight — research suggests it can take anywhere from 21 to 60 days before a behaviour feels natural. Here’s a practical 30-day plan you can try, with Aspire guiding you along the way.
Week 1: Clarity & Foundations
• Day 1–2: Choose one small habit (e.g. “5 minutes of stretching after waking”).
Aspire app users: Use Your Space- Goals to set this as a goal and note why it matters.
• Day 3–4: Identify a trigger or cue (e.g. “after brushing teeth”).
Aspire app users: Add reminders in Your Tasks so it pops up at the right time.
• Day 5–7: Track daily progress. Reflect: Was the habit easier at certain times?
Aspire app users: Use the Reflections feature in Your Space to note what worked.
Week 2: Reinforcement & Experimentation
• Day 8–9: Add a small reward (cup of tea, check-in message, ticking it off).
Aspire app users: Tick tasks in Your Work to get that “micro-reward” feedback.
• Day 10–11: Try pairing the habit with a relaxing visualisation video from the Toolbox.
Aspire app users: Use the Toolbox for a short visualisation exercise after stretching.
• Day 12–14: Reflect on what has gone well — what helped you succeed?
Aspire app users: Journal these in Your Space Reflections and brainstorm adjustments.
Week 3: Building Consistency
• Day 15–16: Slightly increase intensity (e.g. 7 minutes of stretching).
Aspire app users: Adjust your task settings in Your Work for the updated target.
• Day 17–18: Share your progress with someone or seek accountability.
Aspire app users: Use Aspire’s gamified elements to Learn more about ‘Behaviour Change’ and reflect on your progress.
• Day 19–21: Layer another micro-habit (e.g. “drink a glass of water after stretching”) and add this to your Goals.
Aspire app users: Add this second habit into Your Work tasks alongside the first.
Week 4: Reflection & Futureproofing
• Day 22–24: Review your progress — how many days did you succeed?
Aspire app users: Look back at your journal entries in Your Space.
• Day 25–27: Troubleshoot slip-ups and reframe them as part of learning.
Aspire app users: Use the Toolbox exercises for resilience and self-compassion.
• Day 28–30: Cement the routine. Write a “next steps” plan — will you grow this habit or start a new one?
Aspire app users: Use Your Vision Board in Your Space to visualise your next goal.
Key Reminder
💡 By the end of 30 days, your habit may not be automatic yet — but you will have built momentum, self-awareness, and confidence. Aspire is there to reduce the friction, keep you accountable, and make the process more engaging.