Your goal: Build a meditation/prayer routine
Imagine if you never start a meditation or prayer routine. Over time, the chaos and stress of everyday life may pile up, making you feel anxious or out of control. Without daily moments of reflection, your mind might become restless, your patience could wear thin, and the goals you set might feel out of reach. When you miss a chance to build discipline, life will seem even harder to manage, and you might feel like you never have time for yourself. In the end, if you don't commit to this habit, you’ll miss out on the calm, focus, and clarity that regular meditation or prayer brings. Opportunities to grow, to improve your life, and to find inner peace may pass by day after day, leading to stagnation and regret.
Think of yourself as someone who is disciplined, calm, and grounded. When you see yourself as a person who shows up daily for meditation or prayer, your actions will naturally match your values for consistency and growth. This new identity means you are someone who cares about personal development, peace, and building strong habits. When you act from this mindset, taking time each day for reflection becomes something you do because it’s simply who you are, not just something on your to-do list. Remind yourself often: 'I am the kind of person who chooses discipline and peace.' Every day you act in this way, you will feel stronger, more capable, and closer to the life you want.
Achieve your goal using the 4-laws of behavior change
Start with just two to three minutes a day. Don’t pressure yourself to be perfect or spend a long time—small steps are the best way to keep going. If you’re busy, it’s okay to do even one minute. Lowering the entry barrier means there’s no excuse to skip it.
Make your meditation or prayer routine enjoyable by pairing it with something you like: maybe a favorite drink afterward, relaxing music, or using a comfortable space with soft lighting. Choose a method or style that feels natural to you, so you look forward to your quiet time instead of dreading it.
Set a clear and visible reminder for your meditation or prayer routine. Place your meditation cushion, prayer mat, or reminder note somewhere you can’t miss—like next to your bed or on your desk. Pick the same time each day, such as right after waking up or before going to sleep, to make it an undisputed part of your daily routine.
After each session, mark a calendar or check off a habit tracker, and give yourself a small reward or say a kind word to yourself. Seeing your progress add up feels good and gives you a sense of achievement. This positive feedback makes you want to return the next day.
Start with small, simple tasks that make progress feel effortless. These easy wins will set the foundation for lasting change.
Your weekly tasks could look like the following
Set a reminder on your phone or place a note somewhere visible to trigger your routine. (Make It Obvious: Easy cue to start your habit.)
Spend 2 minutes sitting quietly, focusing on your breathing or a simple prayer. (Make It Easy: Start small and manageable.)
We've just created a custom Notion template for you, built around the principles of Atomic Habits.