1. Begin with Small Steps: Tiny Actions Lead to Big Changes

Setting lofty goals can often lead to disappointment. It’s tempting to dive in headfirst and take on more than you can manage. The secret lies in starting with actions so small that failure isn’t even a possibility. Instead of committing to a 30-minute workout, why not begin with just five minutes? Want to read more? Start with just a single page a day. The aim is to cultivate consistency rather than intensity.

Why This Works: Small actions are manageable, and regularity fosters success. Over time, these minor efforts accumulate, resulting in significant transformations.

Action Tip: Determine the smallest version of your desired habit and practice it daily for a month. Once it feels automatic, incrementally increase the challenge.

The first video, Building Habits: The Key to Lasting Behavior Change, provides insights into how to effectively form habits that stick.

2. Link New Habits to Existing Routines

Capitalize on your established daily routines. You already have habits in place—utilize them to support your new ones. This technique, known as "habit stacking," involves pairing a new habit with an existing one. For instance, if you aim to start journaling, do it right after brushing your teeth in the morning. By connecting the new behavior to something you already do, you create an automatic reminder that makes sticking to the habit easier.

Why This Works: Our brains thrive on routines. By associating a new habit with an established one, you’re utilizing a framework that enhances retention.

Action Tip: Choose a habit you consistently perform and add your new habit on top of it. The smoother the transition, the more likely it is to become part of your routine.

3. Emphasize Identity: Become the Person Who Embodies the Habit

Habits extend beyond mere actions—they embody who you are. Instead of fixating on the results (like shedding 10 pounds), concentrate on the identity you wish to cultivate (such as becoming someone who exercises regularly). When you align your habits with your self-image, they become integral to your identity rather than just tasks to complete.

Why This Works: Identity-based habits tend to be more robust since they resonate with your self-view. You’re not just performing an action; you’re reinforcing the individual you aspire to be.

Action Tip: Define the person you want to be and identify the habits that align with that identity. Shift your focus from outcomes to embodying that identity daily.

4. Reduce Barriers: Make Success Effortless

The easier a task is to execute, the more likely you are to do it. If your habit requires excessive effort or decision-making, you’re setting yourself up for failure. Simplify the process to make starting and maintaining your habit easier.

Want to exercise? Lay out your workout clothes the night before. Want to eat healthier? Prepare your meals in advance to avoid the temptation of junk food.

Why This Works: We naturally prefer the path of least resistance. By minimizing obstacles, you facilitate adherence to your habits.

Action Tip: Identify the friction points that complicate your habit and eliminate them. Streamline the process so initiating your habit becomes instinctive.

5. Temptation Bundling: Pair Habits with Pleasurable Activities

Enhance your habits by associating them with activities you enjoy. Temptation bundling is a potent technique where you connect a habit you want to establish with something pleasurable. For instance, allow yourself to listen to your favorite podcast only while jogging or watch your beloved show while completing household chores. This strategy boosts your motivation to stick with the habit because it’s linked to something enjoyable.

Why This Works: You're more inclined to stick with a habit when it's associated with something you look forward to, creating a positive reinforcement loop.

Action Tip: Select a habit you wish to develop and pair it with an activity you already enjoy. Use this reward system to make the habit more enticing.

6. Monitor Your Progress: Track Success to Stay Motivated

What gets monitored gets improved. Keeping tabs on your habits provides a visual representation of your achievements and inspires you to continue. It’s gratifying to see a streak of successful days, which fuels your motivation to maintain that streak. Utilize a simple habit tracker, a journal, or an app to log your daily accomplishments. Observing your progress can be a powerful motivator.

Why This Works: Tracking instills a sense of achievement and ensures accountability. It also helps you detect patterns and make necessary adjustments.

Action Tip: Initiate a habit tracker to mark each day you complete your habit. Aim for consistency and let your progress drive your motivation.

7. Commit to Consistency: Avoid Breaking the Chain

Consistency is key. The real secret to making habits stick is straightforward: practice them regularly, regardless of your motivation levels. Even when enthusiasm wanes, consistency keeps the habit alive. The goal is to build a chain of success, where each day you complete your habit adds another link. If you miss a day, the chain breaks. Your mission is to avoid breaking the chain at all costs.

Why This Works: Consistency builds momentum, making it easier to uphold the habit over time. The longer your chain, the more invested you become in maintaining it.

Action Tip: Commit to never missing your habit two days in a row. If you slip, get back on track immediately to preserve your momentum.