Have you ever ended a week feeling frustrated with yourself, saying, “I just need to do better next time”?
It sounds motivating in the moment, but here’s the problem: “do better” isn’t a plan. It’s too vague to change anything. Without clarity, we end up repeating the same patterns week after week—and staying stuck in the cycle of trying harder without actually doing differently.
So how do you break out of that cycle? By getting specific. One of my favorite tools for this is the Start, Stop, Keep framework.
The 3 Prompts
When you notice yourself slipping into old habits, pause and ask:
- What will I start doing? Maybe you’ll start brushing your teeth right after dinner to signal that eating time is over.
- What will I stop doing? Maybe you’ll stop scrolling on your phone in the kitchen at night, since that’s usually when the cookies call your name.
- What will I keep doing? Maybe you’ll keep enjoying a little dessert after dinner, but portion it onto a plate instead of eating straight from the bag.
You don’t need to answer all three every time—the point is to shine a light on the specific behavior you want to adjust.
Why It Works
These simple prompts help you move from vague resolutions (“be more disciplined,” “do better,” “eat healthier”) to concrete actions you can actually follow through on.
It’s not about having more willpower or never making mistakes. It’s about creating clarity, recognizing patterns, and making small adjustments that you can repeat consistently.
When you get clear on what to start, stop, and keep, you stop beating yourself up for “failing” and start building habits that truly stick.
Listen to the bite-sized episode here:
