Behaviour Change Framework
The imPact Method™
A science-backed worksheet for building lasting habits and creating meaningful change in the next 30 days.
Your Commitment
Must be fully in your control
In the next 30 days, I will...
Connect to your values — go deeper than the surface reason
This matters to me because...
With reminders — scheduled things get done
Location
Day / Time
Location (meeting room), objects (running shoes) — what triggers the habit?
I will do this immediately before/after...
Book regular check-ins — accountability multiplies follow-through
I will share this commitment with...
By / On...
MVV = Minimum Viable Version — make it non-negotiable
If _________ happens...
I will _________ instead.
Fun, relief, clarity, confidence — make the behaviour rewarding
I will make this easier or more enjoyable by...
Picture yourself there — clarity on success drives follow-through
In 30 days, success looks like...
I believe I can follow through with this because...
30-Day Progress Tracker
Done it
Partial / MVV
Missed
Not yet
💾 Your check-ins save automatically in this browser
End-of-journey reflection
What worked?
What made it difficult?