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AnxietyAidTools

Evidence-based mental health tools
Self-Paced / Optional

Tiny Habit Planner

Hang one very small action on something you already do. Plan the missed days now, so a missed day is just a day, not the end of the habit.

Self-Discovery
Beginner
Self-Paced / Optional
Tiny Habit Planner
Pro download PDF & PNG

Overview

Print for offline use during therapy or self-practice

Unlock with Pro · $39Open in Dashboard

Printable PDF and PNG formats are also available in your dashboard

When to Use

  • When you want to connect a small action to an existing daily cue.
  • When you want to make a planned action easier on a low-energy day.
  • When you want a flexible response to missed days without catching up.

How to Use

  1. 1
    Choose an existing anchor and note where you will be and what you will notice.
  2. 2
    Write one tiny action and make it smaller if it does not fit your circumstances.
  3. 3
    Note what you will return to afterward and what commonly gets in the way.
  4. 4
    Choose an optional way back after a missed day, such as the same step, a smaller step or trying at a later cue.

This page links a small action to something you already do, while making room for days when it does not happen. A missed day is information for adjusting the plan, not a streak to defend.

Name an existing anchor, the moment and place you will notice it, one tiny action and what you will do afterward. The detour asks what gets in the way and how you might return or make the action smaller.

Optional and private. There is no streak to protect. Habits change slowly and unevenly. If low motivation or low energy lasts for weeks, a health professional can help you look at why.