“I Know Tapping Works, But I Keep Forgetting to Do It”: Creating a Tapping Habit That Sticks

I recently received this message that might sound familiar to many of you:

“My biggest obstacle is forgetting to tap when I am experiencing stress and other tappable things. When I do it, I love it. I just haven’t made it a habit yet.” – Mary

First, Mary, thank you for your honesty! This is probably the most common challenge I hear from people who discover Tapping. They experience incredible results when they remember to use it, but then life gets busy, stress takes over, and the very tool that could help them most slips their mind exactly when they need it.

It’s a frustrating paradox, isn’t it? The more stressed we get, the more we need Tapping—and yet the more stressed we get, the less likely we are to remember to use it!

You’re definitely not alone in this struggle. There are moments when we’re feeling overwhelmed or anxious, and it takes hours (or sometimes days) before we think, “Oh right, I should probably tap on this!”

I’m no different — the same thing happens to me!

Let’s explore why this happens and discover some practical strategies to help make Tapping a natural, automatic response when you need it most.

The Neuroscience of Habit Formation (And Why It’s So Tricky)

There’s a fascinating reason why we struggle to remember Tapping when we’re stressed—and it has everything to do with how our brains are wired.

When stress hits, our primitive brain (particularly the amygdala) activates our fight-flight-freeze response. In this state, blood flow actually decreases to our prefrontal cortex—the part of our brain responsible for logical thinking, planning, and remembering our tools and strategies.

In other words, the more stressed you become, the harder it is to access the rational part of your brain that would remind you, “Hey, Tapping would be really helpful right now!”

“The more stressed we get, the more we need Tapping—and yet the more stressed we get, the less likely we are to remember to use it!”

Instead, your brain defaults to whatever coping mechanisms are most deeply ingrained in your neural pathways—maybe it’s reaching for your phone, snacking, ruminating, or just powering through while your stress builds. These old habits are automatic because they’ve been reinforced thousands of times.

Tapping, being a newer tool in your toolkit, hasn’t yet created those deep neural pathways that would make it your automatic go-to response.

The good news? You can deliberately create those pathways through consistent practice. Your brain is neuroplastic—it can and does change based on repeated experiences.

Building Your Tapping Habit: From Conscious Effort to Automatic Response

When it comes to making Tapping a consistent habit, it helps to understand the journey from conscious effort to automatic response. Initially, you’ll need reminders and deliberate practice. With consistency, Tapping gradually becomes more familiar, requiring less conscious effort. Eventually, with enough repetition, reaching for Tapping can become as automatic as reaching for a glass of water when you’re thirsty.

Most people struggle in the early stages because they haven’t set up enough reliable reminders or created strong enough associations between their stress triggers and the Tapping response.

Let’s look at some practical strategies to help you move through this journey until Tapping becomes your automatic response to stress.

Practical Strategies to Remember to Tap

Anchor Tapping to Existing Habits

One of the most effective ways to build a new habit is to connect it to something you already do consistently. These existing habits serve as perfect triggers for your new Tapping practice.

For example:

• Do a quick round of Tapping right after brushing your teeth
• Tap while waiting for your coffee to brew in the morning
• Tap at stoplights during your commute
• Tap during the first few minutes of your lunch break
• Tap right before bed as part of your wind-down routine

The key is consistency—choose anchor points that happen reliably every day.

Create Visual Reminders

Our environments shape our behaviors more than we realize. Place visual cues around your home, office, and car to prompt you to tap:

• Sticky notes on your bathroom mirror, computer monitor, or steering wheel
• A special bracelet or ring that reminds you to tap whenever you notice it
• Set your phone wallpaper to an image or text that reminds you to tap
• Leave a small object on your desk that serves as a tap reminder

I’ve seen clients place small colored dot stickers in strategic locations—on their phone case, computer, bathroom mirror, and car dashboard. Each time they see a dot, they do a quick round of Tapping. Simple, but effective!

Make Tapping Fun with Card Decks

One of my favorite features in The Tapping Solution App is our card decks, which make Tapping engaging and easy to remember.

We have two different decks—the Daily Guidance deck and the Anxiety Soother deck—each with 52 beautiful cards containing affirmations and Tapping exercises.

Here’s how they can help build your Tapping habit:

• Start your day by pulling a card from the Daily Guidance deck with affirmations like “I Am Strong and Resilient” or “I Release the Pressure to Be Perfect”
• When you feel stress rising, reach for the Anxiety Soother deck with soothing affirmations such as “With Each Breath, I Become More Relaxed and Centered” or “I Am Safe to Rest in This Moment”
• Each card links to a 2-minute Quick Tap video session guiding you through a round of Tapping

Many users tell me they love pulling three cards in a row and doing each Quick Tap session, creating a 6-minute Tapping break that completely shifts their state. When Tapping feels like an enjoyable and fun activity rather than another task, you’re much more likely to remember to do it!

Schedule Tapping Sessions

What gets scheduled gets done. Block out specific times in your calendar dedicated to Tapping:

• Start with just 5 minutes daily at the same time
• Set recurring calendar reminders
• Add a Tapping session to your morning routine before checking email or social media
• Schedule a brief “Tapping break” instead of a coffee break

Many people find that a consistent 5-minute morning Tapping session helps regulate their nervous system for the entire day, making them more resilient to stress as it arises.

“A 30-second round of Tapping is infinitely better than no Tapping at all!”

Use Technology Strategically

Let your devices remind you to tap:

• Set recurring alarms on your phone labeled “Tap Now”
• Use habit-tracking apps that send notifications
• Set up automated text messages to yourself with Tapping reminders
• Use The Tapping Solution App, which sends helpful reminders (make sure they’re enabled and even schedule for a convenient time custom to you in Settings!)

A strategy that works well is setting random alarms throughout the day. When they go off, pause whatever you’re doing for a quick 60-second Tapping break. These micro-sessions add up and help train your brain to tap more regularly.

Create a Stress Response Plan

Often, we don’t remember to tap because we haven’t clearly defined when we should be Tapping. Create a specific “If-Then” plan for your common stress triggers:

• “If I feel tension in my shoulders, then I will tap for 2 minutes.”
• “If I find myself worrying about that presentation, then I will tap.”
• “If I get anxious during a meeting, then I’ll excuse myself for a quick bathroom break to tap.”
• “If I feel overwhelmed with my to-do list, then I will tap before trying to prioritize.”

Write down your top 3-5 stress triggers and the specific Tapping response plan for each. This clarity makes it much easier for your brain to implement the new behavior when the trigger occurs.

Start with Ultra-Short Sessions

One common obstacle is thinking we need 20-30 minutes for a “proper” Tapping session. But a 30-second round of Tapping is infinitely better than no Tapping at all! You can even just tap on one point for a few seconds (again, better than nothing at all!). A lot of people like tapping on the collarbone point for this purpose.

Try these micro-Tapping approaches:

• 10-second check-ins (1-2 points only)
• 30-second rounds during transitions in your day
• 1-minute Tapping breaks between tasks

Start with sessions so short they feel almost ridiculous—like 15 seconds. This removes the “I don’t have time” obstacle and builds momentum.

Create Social Accountability

We’re more likely to stick with habits when other people are involved:

• Find a Tapping buddy to check in with daily
• Join a Tapping group or community
• Share your Tapping journey with friends or family
• Participate in Tapping challenges

One effective approach is scheduling a daily 5-minute Tapping call with a friend. You tap together on whatever is coming up that day. Not only does this ensure you both remember to tap, but it strengthens your relationship too!

Track Your Progress

There’s something powerful about seeing your consistency visually represented:

• Use a simple habit tracker (paper or digital)
• Mark days you tapped on a calendar
• Keep a Tapping journal to note how you felt before and after
• Take notes about what improvements you’re noticing
• You can also use our app to track your streak — which shows how many days in a row you’ve tapped! Streaks are shown in the Dashboard on the app. *You need to finish the session and hit the “done” button for it to count towards your streak.

The act of tracking creates another touchpoint with your Tapping practice and provides motivating evidence of your progress over time.

Let’s Tap on Remembering to Tap

Now, let’s put this into action with a specific Tapping sequence designed to help you build your Tapping habit. This sequence addresses the emotional barriers to consistent practice and helps rewire your brain to remember Tapping more naturally.

Tapping to Remember to Tap

Take a deep breath and notice how you feel. Repeat this sequence daily for at least a week, adjusting the language to reflect your specific experience.

The Compound Effect of Consistent Tapping

Remember that consistency matters more than duration. Five minutes of Tapping daily often creates far more significant changes than one longer session once a week.

Think of it like watering a plant—regular small amounts help it thrive, while occasional drenching followed by long dry spells leads to withering.

“Think of it like watering a plant—regular small amounts help it thrive, while occasional drenching followed by long dry spells leads to withering.”

When you tap consistently, even briefly, several powerful things happen:

1. Your nervous system learns to regulate more efficiently
2. Your stress baseline gradually lowers
3. Your emotional resilience builds
4. Your brain creates stronger neural pathways associated with Tapping
5. You become more attuned to subtle stress signals in your body

This compound effect means that the benefits of Tapping multiply over time. Each session builds on the last, creating momentum toward lasting change.

Turning “I Forgot to Tap” into a Tapping Opportunity

Here’s a mindset shift that can help: when you realize you’ve forgotten to tap during a stressful situation, instead of feeling discouraged, use that awareness as a trigger to tap right then and there. Tap on the fact that you forgot! This turns the “failure” into another opportunity to strengthen your Tapping habit.

Try this quick sequence when you realize you’ve forgotten to tap:

Your 7-Day “Remember to Tap” Challenge

To jumpstart your Tapping habit, I invite you to join me in a simple 7-day challenge:

Day 1: Environment Setup

Place at least 3 visual Tapping reminders in your environment and commit to one anchor habit to pair with Tapping.

Day 2: Card Deck Day

If you have The Tapping Solution App, spend the day using the card decks—pull at least 3 cards throughout the day and follow the Quick Taps. If you don’t have the app, write 3 simple affirmations on index cards to tap on throughout the day.

Day 3: Stress Trigger List

Identify your top 3 stress triggers and write down a specific Tapping plan for each one.

Day 4: Body Awareness

Practice checking in with your body at least 2 times throughout the day. Notice any tension and use it as a cue to tap.

Day 5: Micro-Tapping Day

Challenge yourself to do at least 5 ultra-short (10-30 second) Tapping sessions throughout the day.

Day 6: Share Your Experience

Tell someone about Tapping or share your experience with it. Teaching others helps reinforce your own practice.

Day 7: Reflection and Planning

Review what worked best for you this week and create a sustainable plan moving forward.
Keep track of your progress each day, noting when you remembered to tap and what reminders were most effective for you.

A Final Thought: Be Patient With Your Brain

As you work on building your Tapping habit, remember to be gentle with yourself. Your brain has spent years—perhaps decades—establishing your current stress response patterns. Creating new neural pathways takes time and consistent reinforcement.

Each time you remember to tap, even if it’s hours after a stressful event, celebrate that moment. You’re strengthening those pathways bit by bit. And each time you forget, simply notice it without judgment and recommit to your reminders and practice.

“Your brain is remarkably adaptable. With patience, persistence, and the right strategies, you can rewire it to make Tapping your automatic response to stress.”

The fact that you love Tapping when you remember to do it is a powerful foundation. That positive association will help motivate you to continue building this habit. And as Tapping becomes more automatic, you’ll experience greater benefits, which will further reinforce your practice.

Mary, thank you for bringing up this important challenge. By acknowledging it and actively working to overcome it, you’re already on your way to making Tapping a natural part of your stress response toolkit. And the strategies we’ve explored today will help anyone who wants to make Tapping a more consistent practice in their life.

Remember, your brain is remarkably adaptable. With patience, persistence, and the right strategies, you can rewire it to make Tapping your automatic response to stress—allowing you to experience greater peace, resilience, and emotional freedom in your everyday life.

Additional Helpful Resources:

• The Tapping Solution App – Features Daily Guidance and Anxiety Soother card decks, reminder notifications, and a variety of series, challenges, and more to help you build consistency. Here are a few features I’d recommend trying:
  • Daily Guidance Card Deck and Quick Taps – Pick a card and tap along! These are the cards I shared earlier on in the blog post. They make Tapping each day fun. Each card is paired with a 2 minute Quick Tap. You can be surprised by the inspiring message for the day, and cultivate a habit of tapping as well!
  • 8 Day Positive Emotions Challenge – This challenge is a wonderful way to make Tapping into a habit. Each day you will tap along with a “Micro Boost” (about 3 minutes) to help you release stress and connect with a positive emotion like Gratitude, Joy, and more.
  • Motivate Me to Tap – We have a session specifically for this! Sometimes we have resistance to what’s good for us, and this is a great session to help release any stress or pressure you feel so you can feel inspired to tap.
  • Create a Great Day Quick Tap and our standard Create a Great Day are both wonderful ways to start your day. Many people find that when they start with tapping they have a better day.

Note: You can access these meditations by clicking the links above using your mobile device, or type the name of the meditation into The Tapping Solution App’s search function.

• Find a Certified EFT Practitioner – Sometimes working with someone one-on-one can help establish a stronger Tapping practice.

Until next time… Keep Tapping!
Nick Ortner