As soon as I wake up, I go and sit on my chair and open the Interval Timer app on my phone, which allows me to separate 12 minutes into 6 sections:

Achievement 1 - 03:00

Achievement 2 - 02:00

Achievement 3 - 01:00

Gratitude 1 - 03:00

Gratitude 1 - 02:00

Gratitude 1 - 01:00

The timer automatically beeps at the transition of each section.

For each of the Achievement sections, I imagine how it would feel to have achieved a goal of mine, and feel how it would feel as deeply as I can, taking care to imagine tiny details.

I change the goal upon hearing the beep.

The same is done for the Gratitude sections. Create your own!

Effects of this habit include:

Achievement

- The rest of the day is contextualised in terms of achieving goals; increased excitement to work towards them.

- It becomes more easily understood that one's current life situation is necessary for the achievement of one's goals. This habit can help you to reframe your life situation positively if you often interpret it negatively.

Gratitude

- Increases ease of interacting with people cheerfully throughout the day.

- Puts small things into perspective.

- Opportunity to let go of resistance to appreciating certain things. Challenge yourself to be grateful for inconspicuous things like turnips- the amount of gratitude that appears in your thoughtstream/emotionstream will increase.

You can download the Interval Timer app here