1. Identity-Based Health Goals

True behaviour change is identity change. Start by deciding who you want to be.

Your Name

Your New Identity

Instead of "I want to lose weight," try "I am the type of person who never misses a walk."

"I am "

2. Routine Audit & Habits Scorecard

Evaluate your daily habits. Rate them as Positive (+), Negative (-), or Neutral (=).

3. The 4 Laws Habit Architect

Design your environment and routines systematically using behavioural medicine frameworks.

1. Make it Obvious

Design your environment & habit stack.

Why this works: Cues trigger habits. Linking your new health goal to an existing daily routine makes it automatic so your brain doesn't have to guess.

Habit Stacking Formula:

Environmental Cue / Placement:

2. Make it Attractive

Temptation bundling & social norming.

Why this works: We are motivated by anticipation. Pairing an action you need to do with one you want to do makes the behaviour much more appealing.

Temptation Pairing:

Social Support / Group Norm:

3. Make it Easy

Reduce friction & apply the 2-Minute Rule.

Why this works: Human nature follows the law of least effort. Lowering friction and scaling habits down to 2 minutes overcomes procrastination and inertia.

Friction Reduction Strategy:

2-Minute Downscaled Version:

4. Make it Satisfying

Immediate tracking & reinforcement.

Why this works: What is immediately rewarded is repeated. Immediate tracking and small rewards provide the instant gratification needed to lock in the habit.

Immediate Tracking Method:

Immediate Milestone Reward:

4. Interactive Habit Contract

Create a binding commitment to hold yourself accountable.

Main Health Objective

Accountability Partner

Penalty for Missing

Patient Signature

Sign Here Using Mouse or Finger

Your Action Plan is Ready

Review your customised plan below and download it directly as a clean PDF.

Behavioural Health Action Plan

Patient: _____________

Date:

Identity Shift

"I am committed to improving my health."

Habit Scorecard

Environment Design (The 4 Laws Architecture)

1. Make it Obvious

N/A

Cue: N/A

2. Make it Attractive

N/A

3. Make it Easy

N/A

2-Min Rule: N/A

4. Make it Satisfying

N/A

Reward: N/A

Official Habit Contract

I, _____________, commit to the primary objective of: _____________

I will report to my accountability partner, _____________. If I fail to uphold this commitment, the consequence will be: _____________.

Not signed

Patient Signature

Partner Signature