I found a very simple and handy tool on the web: www.habitforge.com. This is how it works:

* Sign up for a free account

* Write an action you want to become your habit, for e.g. Exercise for at least 20 minutes every day

* Choose a category where your habit is (multiple choices) and

* Input personal motivational factors

After that only thing you need to do is to DO your habit every day. Every day an email is sent to you with a question: Were you successful at …[exercising for at least 20 minutes every day?] . If the answer is YES your clock starts ticking and you are moving to the 20 (19, 18, 17, …) more days left to create the habit (days crumble as the feeling of success kicks in). If the answer is NO your clock starts ticking back from the day 0 and you are reminded of your motivational factors. Frankly speaking it is interesting to observe personal response as own words pop up on the screen: guilt, looking for excuses, trying to ignore all together what is there written… Eventually I felt empowered to start from the day 0 realizing that it was much better to do that than to stop working on the creation of the habit completely. It just meant that it will take a bit more time to create the habit.

What is a slightly challenging but achievable action that will increase the quality of your life if it becomes your habit? Do it for 21 day and then re-evaluate.