Below are some prompts and exercises to help you build routine.
Review
What are you actually trying to make a regular part of your life? Be specific about the behavior, not the outcome.
What would consistency look like? How often would you realistically need to do it for it to make a difference?
What already happens reliably in your day? Where could this new behavior naturally attach itself?
What usually knocks you out of a routine? Look at your actual history rather than your ideal self. What tends to happen right before you stop?
What would make a routine easy to return to? If you miss a day, a week, or a month, what would help you start again without feeling like you've failed?
Practice
Habit Stack : choose something you already do reliably every day - make coffee, brush your teeth, get home from work, get into bed.
Attach the thing you want to make habitual to it:
After I ____ , I will ____.
Star Chart: choose one small behavior you want to make a routine. Draw a chart for the next 30-31 days and give yourself a star sticker every time you do it. Don't worry about building a perfect streak - the goal is to make your consistency visible. At the end, look at your chart. What helped you keep going? What got in the way?
Seven-Day Streak: choose one tiny behavior and do it every day for seven days. Mark each day physically — a calendar, stickers, Xs, whatever. The goal isn't to build a lifelong habit. It's to experience what consistency feels like.