Updated Jan, 21st 2013
My mini habit has been to do arm exercises with dumbbells for three minutes a day.
The trigger is feeding my dog. After I feed her at 4pm, I set the timer for 3 minutes, pick up the dumbbells, and go.
Reward is a gold star on the calendar. (Another reward has been seeing a change in my arms after only a week of this!)
Long term behavior change goal will be to increase time/intensity of habit until I have incorporated a one-half-hour program of weights/cardio/stretch into my daily life. The focus on tactics which is coming up next in the class is right on time.