2/10: Set Sustainable Routines

From the most relevant aspect you picked as your reason for journaling, you can derive a clear direction towards goals you want to achieve. If you divide those goals into small steps, tasks or actions, it’ll be easier to inch closer to achievement every day.

Small changes can have a huge impact on mood, concentration, productivity, anxiety levels, engagement with life and overall satisfaction.

The Earkick selfcare companion app supports that process with scientifically backed suggestions, customizable reminders and a gamified experience that continuously visualizes your progress. Ideally you pick less than five goals at a time.

Each goal translates into creating or breaking a habit – that needs your attention. So, make it as easy and enjoyable as possible and reward yourself to stay motivated. This mini-video shows how set up a simple routine like “take a walk”.

And if laughing was one of your goals for today, you can check it off easily by watching crazy Tim Urban fight gratification monkeys and panic monsters.

Want to dig deeper into why goal setting and habituation is good for your mental wellbeing? Check out the following sources:

1. Goal setting improves retention in youth mental health: a cross-sectional analysis
2. How Setting Goals Can Help and Hurt Your Mental Health
3. Optimizing Students’ Mental Health and Academic Performance: AI-Enhanced Life Crafting
4. Nutritional psychiatry: Towards improving mental health by what you eat
5. Mental Health and Healthy Habits in University Students: A Comparative Associative Study

Prefer listening or watching a video to reading? Check out these shows:

1. The 10% Rule: Small Changes, Big Results
2. Good Habits, Bad Habits

The Earkick selfcare companion app is built on four science-based elements. Check out the respective blog post on why and how we designed it.