I will meditate 10 minutes and list 3 gratitudes daily for 30 days

Attach both practices to an existing morning routine (like after brushing teeth or having coffee). This strategy uses habit stacking, making it easier to remember and maintain consistency. Set up a dedicated space for meditation and keep a gratitude journal by your bed or morning coffee spot.

Use a meditation app (like Headspace or Calm) for guided 10-minute sessions and set daily reminders. Create a digital gratitude log using a note-taking app or specialized gratitude app. Enable notifications and track your streak to maintain motivation.

Create a simple tracking system using a physical calendar or habit tracker. Mark each day you complete both practices and share your progress with a friend or on social media. Consider finding a buddy to do the 30-day challenge with you for mutual support and accountability.

Prepare for success by having backup times in your day (morning and evening options) in case your regular schedule is disrupted. Write gratitude prompts in advance for days when you're struggling to think of things. Have alternative meditation locations identified for different situations.

Start with 5-minute meditation sessions for the first week, then increase to 10 minutes. Begin each gratitude session by reviewing previous entries to build continuity and depth in your practice. This makes the initial habit formation easier while building toward the full practice.