10 Creative Reminder Ideas That Actually Work
Use these unique and effective reminder ideas to help you stay on track with your exercise, nutrition, sleep, or other health goals.
The first step to following through with any new goal or behavior is to remember it! This might sound simple, but it can be hard to do once you get busy with your regular daily routine. You might have a goal of drinking four bottles of water by the end of the day, but before you know it, it’s late-afternoon and you’ve only had a few sips!
Here’s how to keep your goals top of mind for maximum focus and follow-through.
1. Strategically place notes
Keep notes on or near things you see before your desired behavior is scheduled to take place. Here are some examples of where you might put reminder notes:
Alarm clock
Bathroom mirror
Car keys
Cereal box
Closet or cabinet door
Coffee maker
Computer
Desk
Front door
Phone
Purse or wallet
Refrigerator
Shoes
Toothbrush
TV
Etc.
If your new behavior is scheduled to take place in the morning, place reminder notes near the last things you see at night and the first things you see in the morning (alarm clock, toothbrush, coffee maker, etc.).
2. Change your environment
Move or change something in your environment so that it serves as a cue to follow through with your desired behavior. For example, let’s say you plan to go for a walk after dinner, but you typically spend time watching TV. You could change your environment by:
Placing a note on your TV.
Putting a pair of exercise socks on the chair you typically sit in.
Moving your remote control.
Etc.
Make a small change to your environment so that if you start to engage in your old behavior (out of habit), you’re reminded of your new behavioral goal.
3. Use images or quotes
Find a photo, image, or quote related to your goal and keep it visible. For example:
Set it as the background on your computer or phone.
Put it in a frame on your desk or dresser.
Hang it on a wall or mirror.
Keep it in your wallet.
Etc.
4. Link an existing behavior
Identify an existing habit (something you already do each day), and add your new behavior on top of it. This is known as habit stacking.
For example, if you’re in a habit of rinsing your dishes and putting them in the sink after dinner, you could pair that with making overnight oats so your breakfast is ready in the morning.
As soon as you put your last dish in the sink, take the oatmeal and other ingredients out of your cupboard to start preparing your oats.
Putting your dirty dishes away (something that is already part of your regular routine) will now serve as a prompt for you new behavior.
5. Set alarms and timers
Set an alarm or timer to serve as a reminder to move, take a stretch break, make a healthy snack, drink water, or engage in any other healthy behavior you have planned.
Set an alarm or timer on a:
Clock
Microwave
Phone
Stove
Watch
Etc.
If your new behavior is something that will take place daily, consider setting a recurring alarm.
6. Schedule a meeting with yourself
Schedule a meeting or appointment with yourself just as you might with someone else (boss, co-worker, dentist, etc.). Designate a specific day and time for your desired behavior to take place, and then add it to your calendar.
If you’re using a digital calendar or app, be sure to enable notifications so you receive an additional alert or reminder before the event starts.
As an example, you might schedule a meeting with yourself from 10:00 – 10:30 a.m. to go for a walk, and then set notifications for 9:30 a.m. and 9:55 a.m. to let you know it’s almost time to get up and move.
7. Send yourself messages
Send yourself a text message, e-mail, voicemail, or other message to reminder yourself about your goal.
For example:
Before you to go bed at night, send yourself an email that you’ll see the next morning when you open your inbox.
Schedule an email to be sent to yourself at a specific time.
When you’re done with work for the day, leave a note on your desk that you’ll see when you sit down the next morning.
Call your work phone in the evening (from your home phone or cell phone), and leave a voicemail that you’ll get at the office the next day.
Schedule messages to yourself using any other method or digital platform that is part of your day.
Etc.
8. Use goal-related objects
Keep objects that are directly related to your goal visible in your environment as a reminder of what you plan to do. For example, if your goal is to drink more water, keep a water bottle or cup:
On your desk.
By your alarm clock.
In the cup holder of your car.
Etc.
If your goal is to eat more fruit, keep:
An apple on your desk.
Grapes or other ready-to-eat fruit on the top shelf of your refrigerator.
Bananas out on your kitchen counter.
Etc.
If your goal is to go for a walk in the morning, keep your:
Headphones by your alarm clock.
Walking shoes by your bedroom door.
Exercise clothes out on your bed where you can see them.
Etc.
9. Request a personal reminder
Ask a friend, family member, or co-worker to remind you about your goal. See if somebody is willing to:
Send you an email reminder during the day.
Text you in the evening to follow up on your goal.
Check in with you when they see you in person.
Let people know when and how you want to be approached and reminded about your goal. Tell them the exact tone and words to use so you feel supported instead of potentially becoming defensive.
10. Add goals to your to-do list
Add your goal to your to-do list. However you keep track of important items for the day, be sure to also include your healthy behavior goal.
Add it to your:
Calendar
Notepad
Phone app
Sticky note
Task management software
Etc.
Find a way to keep your own goals front and center in your mind throughout the day. Customize these reminder ideas to fit your needs or come up with your own!