Tips and Tricks for Making and Breaking Habits – #005

Start Small

“Make it so easy you can’t say no” – Leo Babauta 

The willpower required to make and break habits is like a muscle. The more you use it, the stronger it gets, but it also fatigues as you use it throughout the day. Use this to your advantage by starting with a small, and easy habit. For example, if you want to be an expert in meditation, rather than starting with 10 minutes per day, start with just one minute per day. Make your habit so easy that you can accomplish it without motivation. 

Take Baby Steps 

“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day” – Jim Rohn 

As you strengthen your willpower muscle, you can scale the habit. Improving by just 1 percent every day will add up to incredible change. But don’t just take our word for it, read this article to learn how a cycling coach applied this rule to win 60 percent of gold medals at the 2008 Olympics.  

Plan for Set Backs, and Never Miss a Habit Twice 

“The best way to improve your self-control is to see how and why you lose control” – Kelly Mcgonigal 

Failure and setbacks are part of every success story. The difference between someone who is successful and someone who fails to accomplish their goal is getting back on track and doing so as quickly as possible. One way to facilitate this is by thinking about things likely to cause setbacks or get in the way of you and your goal. For example, If your goal is to run a marathon this year, think about how you will stay motivated to run on rainy days. Focus on building your identity as someone who never misses a habit twice. 

Try Habit Stacking 

“After [current habit], I will [new habit].”

One of the easiest ways to build a new habit is to tie it to an existing one. This technique, known as habit stacking, is powerful because it leverages a cue you already respond to. For example, if you already have a habit of brushing your teeth in the morning, use it as an anchor for a new habit like stretching for one minute. The connection between the habits makes it easier to remember and integrate into your routine.

Embrace the Power of Dopamine 

“The reward system drives habit formation.”

Dopamine plays a key role in forming habits. By celebrating small wins and recognizing the positive emotions that come with completing a habit, you can strengthen your commitment. Dopamine isn’t only released when you reach a goal—it also increases when you look forward to success. To take advantage of this, focus on the benefits your new habit will bring and reward yourself with small, meaningful incentives to reinforce your progress.

Leverage Your Environment

“Environment is the invisible hand that shapes human behavior.” – James Clear

Set yourself up for success by designing an environment that supports your goals. Remove temptations that could derail you and place cues that remind you of your new habit. For instance, if you’re trying to drink more water, keep a water bottle on your desk. If you’re trying to take more morning walks, put your runners by the door before going to bed. A well-designed environment can make good habits easier and bad habits harder.

Track Your Progress 

“What gets measured gets managed.” – Peter Drucker

Tracking your habits provides immediate feedback and helps you stay accountable. Use a habit tracker, journal, or even a simple calendar to mark your progress. Each checkmark or entry reinforces your commitment and gives you a sense of accomplishment. This consistent feedback loop encourages you to keep going, even on challenging days.