⏱ 3 分钟完成设置 · 当天拿到 Day 1

开启你的 21 天自我对话计划

选定习惯、写明动机、自定义提醒 —— 立刻生成你的每日对话、替代动作与复盘提示。

即时 Day 1 提交后马上获得第一天的对话与行动指南，可下载或复制到自己的笔记工具。
中文 / 英文双语 脚本同步提供双语版本，方便在任意设备或分享给身边人时使用。
遇到阻碍可写信 有疑问或卡住，直接邮件 selftalkernow@outlook.com，我会与你一起调整下一步。
1
选择习惯
2
个性化设置
3
开始践行

先选一个你最想突破的方向，自我对话会为你生成 21 天逐日练习。随时可切换语言或返回重新选择。

选择你想专注的习惯

选中后会自动加载对应模板，暂未上线的习惯我们会标记为 Coming soon 或 Custom。

🚫

戒除不良习惯

戒烟、戒酒、减少刷手机、改掉拖延症等

✨

培养好习惯

早起、运动、读书、冥想等积极习惯

🥗

健康饮食

控制体重、健康饮食、规律作息等

个性化你的改变计划

这些信息只会保存在你的浏览器中，帮助我们调整每天的自我对话提示。

你的 21 天执行计划

每天随时重复自我对话，并按提示完成行动。下方可以勾选完成次数，系统会记录在本地。

完成进度 0%

我们会在本地保存提醒标记，并引导你把练习写进日历或待办。

语音练习区

生成计划后，立刻大声念出核心语句；一定要出声朗读才能同时调动眼、口、耳，默读的效果会差很多。所有音频仅保留在你的装置中。

选择一个模板并生成计划后，就能在这里练习录音。

请选择一个模板后查看每日脚本与行动提示。

    延伸阅读

    根据不同阶段，我们会推荐更多科普内容帮助你坚持到底。

    需要帮助时，写信到 selftalkernow@outlook.com，我会与你一起调整计划。

    ⏱ 3 minutes to set up · Day 1 ready instantly

    Start Your 21-Day Self-Talk Plan

    Pick your habit, note your “why,” choose reminders — the system generates daily dialogues, replacement actions, and reflection prompts for you.

    Day 1 in your inbox Submit the form and you’ll get the first script immediately, ready to copy into your notes or planner.
    Bilingual guidance Every prompt is available in both Chinese and English so you can rehearse or share wherever you are.
    Direct support Stuck mid-journey? Email selftalkernow@outlook.com and we’ll adjust the next steps together.
    1
    Choose Habit
    2
    Personalize
    3
    Start Practice

    Pick the direction you care about the most. SelfTalk will craft a 21-day, day-by-day practice for you. You can switch language or change choices anytime.

    Choose the habit you want to work on

    Ready-made templates will load automatically. We label upcoming ones as Coming soon or Custom for now.

    🚫

    Break Bad Habits

    Quit smoking, reduce drinking, limit phone doom scrolling

    ✨

    Build Good Habits

    Early rising, exercise, reading, meditation and more

    🥗

    Health & Diet

    Weight balance, healthy eating, consistent sleep

    Personalize your change plan

    We keep everything in your browser only. It helps tailor daily scripts to your situation.

    Your 21-day practice plan

    Repeat the self-talk, follow the actions, and tick off your progress. Everything stays on this device.

    Progress 0%

    We'll store this preference locally and prompt you to add calendar or to-do reminders.

    Voice rehearsal zone

    Once your plan loads, rehearse the key sentences out loud—speaking aloud engages eyes, mouth, and ears, while silent reading only taps your eyes. The audio stays on your device only.

    Pick a template and generate the plan to start recording practice here.

    Pick a template to unlock the daily scripts and action prompts.

      Further reading

      We'll surface science-backed articles for each phase as the library grows.

      Need a hand? Email selftalkernow@outlook.com and we’ll fine-tune your plan together.