TinyHabits and an article that explains how this works. There is also the book by BJ Fogg.
Three baby steps:
- Start small. (really tiny)
- Find an anchor. After I (routine), I will (tiny behavior).
- Celebrate immediately.
My own tinyhabits tracker
- 20 pushups and 25 squats before I hit the shower. Started Dec 27, 2019.