This is how to create good habits!

This is how to create good habits!

People often talk about breaking bad habits, and one way to do that is by interrupting or replacing them with a good habit. Or maybe you just have a positive change you want to introduce into your life and stick to. Either way, this video shows you several powerful techniques to create a new habit that will last!

This video is less of a ‘tap along’ than usual, so I thought it might be helpful to break down some of the techniques, why they are useful, and how to do them.

Tap away the negatives

Following traditional tapping ideas, you can help unblock anything that’s stopping you from establishing the new habit.

For this, use the basic recipe. Tap on the side of your hand while saying ‘Even though…’ and describing what is blocking you, and then ‘I love and accept myself anyway’ (or ‘I’m doing my best, and that’s okay’). If you want to tap through the points with a reminder phrase or other information, that’s good too. Like, ‘I keep doing it and it annoys me’, ‘I can’t seem to stick to things’, ‘I beat myself up and feel like a failure if I’m not always perfect’. Whatever feels true to you.

Habit Chaining

Linking a new habit you want to create to a habit you already have, or to something external, makes you a lot more likely (some studies found 91% more likely!) to actually do it. That’s a lot!

The basic idea is that ‘after I… I will…’. For example, after I brush my teeth, I will meditate for three minutes. Or, after my morning coffee I will do five minutes of exercise.


If part of the problem is that you don’t have a good trigger, then make one. For example, setting an alarm can act as a cue to do your new habit. You could set an alarm to get you off your chair mid-morning for a quick walk, or set one to get you out of the clutches of the sofa in the evening so you can get to bed at a decent time.

Equally, you can play around with the reward side of the equation. If you can link a new behaviour to an established (and desired) reward, you are also more likely to do it. One example would be: it’s 3pm, you go to the break room for a biscuit and tea, and to socialise. Of course, the biscuit and tea are one reward, but the socialising is also a reward. So, how else could you get that reward? Phone a friend, write a text to someone you haven’t spoken to in a while, or risk the dangerous waters of social media (but that’s a whole ‘nother nest of worms).

Start Small

As both the examples above suggest, it’s good to plan small. If you meditate for half an hour, great. And if you only meditate for three minutes, still great. The point is about establishing the habit. You might choose to expand it later, but first you want to get it firmly cemented. And to do that, small is beautiful, or at least more likely to succeed 🙂


If you are good at visualising, then great. Make your visualisation as detailed as possible. You don’t have to stick to it exactly when the moment comes, but the more realistic and detailed you make it beforehand, the more you create that reality for yourself.

Bilateral Stimulation

Like REM sleep, where your eyes move rapidly back and forth, there is evidence that triggering both sides of your brain makes you more creative and makes things more ‘real’ to your mind. So, if you can tap on points with alternate fingers/hands, or tap on both versions of a point (eg. both sides of the temple, under both eyes, on both collarbone points), you will create a more powerful state for imagining and therefore manifesting what you want.

Bring it all together

Tap away any blocks you have around your old bad habit or this new habit you want to create for yourself. Get really clear on the details of what your new habit would look like, and start small. Ambition is all well and good, but doing a little of a good thing is better than nothing at all and feeling like a failure. Make sure you’ve got a good cue or trigger, either something external or a pre-existing habit you can chain the new habit to. Try tapping bilaterally to superpower your creativity.

Good luck, and let me know how it goes!




  1. Beverly King on March 7, 2018 at 11:52 am

    What a timely post for me! I like the idea of tapping away the perfectionistic idea of either doing everything ‘right’ or giving up because of a slip-up. That ‘all or nothing’ thinking can really sabotage a new habit. I’m in the process of adding some daily exercises to my schedule. The problem is not that it’s exercise – that I enjoy. But these movements are to retrain muscles, which is slow, awkward and requires an intensity of focus. But I will ‘habit-chain’ them to my meditation practice, so thank you for that idea. 🙂

    • Chloe on March 7, 2018 at 6:31 pm

      Hi Bev,
      Glad this was timely for you. And yes, how often do we stop ourselves because of not meeting our own expectations of perfection. Retraining can be annoying, but so worth it! Good luck with it 🙂

  2. […] tapping focused on finding things that would be playful flow activities for her to enjoy. We also tapped in the new habit of doing these things instead of eating at key trigger times, such as when making supper for her […]

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