1. Love – Acknowledge that you deserve health and happiness, and that you’re worth the effort it takes to make a positive change. Remind yourself how the specific change you are making supports for your wellbeing.
2. Compassion. Without self-judgment, recognize how the habit you are trying to change creates suffering and stress (including our habit of being hard on yourself).Then acknowledge your desire to be free from this suffering.
3. Joy. Give yourself credit for and celebrate, any positive actions you have taken to support yourself in this change. Also add gratitude for any support you have received from your family and friends.
4. Equanimity .If you are feeling bad about a recent setback, remind yourself that mistakes are only human, and they are an important part of the path of change. Instead of berating yourself focus on your larger goal, to be happy, healthy and free from suffering.