Make your journaling habit stick by getting specific about when, where, and why you’ll do it.

Watch the video version of this lesson here:

One of the main reasons habits fail is vagueness.

“I’ll journal when I have time” becomes “I didn’t journal today.”

According to Atomic Habits by James Clear, habits are more likely to stick when they are tied to clear triggers (also known as cues).

So in this lesson, you’ll define your own personal journaling triggers based on:

• 🕒 When – Time-based triggers

• 📍 Where – Location-based triggers

• 💡 Why – Emotion- or event-based triggers

The more specific you are, the more automatic journaling becomes.

Choose at least one from each category below to build a strong foundation:

🕒 When?

What specific time will you journal?

• Right after breakfast?

• Before bed on weeknights?

• Every Sunday at 4 p.m.?

📍 Where?

What location will you use?

• “At my desk” → even better: “at my desk with a cup of tea and my lamp on”

• “In bed” → even better: “under the covers after I plug in my phone”

💡 Why?

What triggering emotion or event will prompt you to journal?

• After a tough meeting

• When you feel anxious or overwhelmed

• Right before a performance or speaking engagement

Refer back to your Purpose sticky note from the last lesson for inspiration.

📓 Do this now:

• Write down 3 personal journaling triggers (one each for when, where, and why)

• Be as specific as possible—this is how the habit sticks

🖨️ Download and print the Precision Planning Worksheet

📝 Write out your 3 custom journaling triggers

💬 Share one of your triggers in the comments!

• 5 Triggers That Make Habits Stick – JamesClear.com