Pair it
You have to clean your room
clean your room while listening to music
You have an important test coming up.
ex. you get a study group together
You want to exercise more
You choose to go to the gym in the morning instead of at night
You have a tough homework assignment
ex. you tell yourself after you finish you will watch your favorite show
You have several chores to get done before you can hang out with friends on a weekend
You want to exercise more.
ex. Every time you brush your teeth you do 15 push ups
You have errands to get done
ex. You go with your siblings to get things done
You share a room with a sibling and want to clean your room.
ex. making sure that you make sure you pick up after yourself.
You want to wake up early
ex. every time you wake up early you make a nice breakfast.
ex. Break down paper into sections or ideas
You have a hard time spending time with family.
ex. you ask your family to play your favorite game with you
You want to learn a new skill
ex. You find a friend who wants to learn or already knows it to do it with.
You don't want to go to math class.
ex. you focus on controlling your attitude.
You want to drink more water.
ex. you stop drinking other things and only drink water
You have a hard time going to school.
ex. You write out all your classes and cross them off as the day goes on
You have a test coming
ex. you listen to music while studying.
you want to spend less time on your phone/social media.
ex. ask a friend/parent to keep you accountable about screen time
You want to start running
ex. you lay out clothes to go running everyday despite weather.
You have to go to treatment/therapy and you don't want to go.
You have a group project at school.
ex. breaking out parts for each person in the group.
You want to spend more quality time with your parent.
You talk with them on your drive to school everyday.
You want to read more.
ex. you join a book club
You have math homework that you don't understand but need to turn in.
ex. You ask the teacher for help to further understand the assignment so you can turn it in
You don't want to brush your teeth
ex. just brush your teeth
You have a difficult goal you wan to achieve ie. graduate high school
ex. you break down what classes you need to take to graduate.