Mini Habits: Smaller Habits, Bigger Results by Stephen Guise

How to engage in an endeavor, tackle a project – take little steps at first. Grow the steps.

Make your new habits “Stupid Small”

Newtons first law
An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an external force

Static friction, getting started, is harder to overcome than kinetic friction, keeping moving. The interlocking of the irregularities of two surfaces makes static friction greater than kinetic friction.

Biking, accelerating vs. maintaining speed.

3 pillars of accomplishment:
willpower – logical brain overriding the emotional brain, renewable and exhaustible
motivation – purely emotional, unpredictable, sometimes unsustainable
habits – autopilot

Ego depletion, willpower use.

Breaking a bad habit is like escaping a rip current. Opposite of starting a new one.

Starting a habit is like cutting a metal pipe or drilling a hole in sheet metal.

Constant success creates more success – success is motivating.

No more guilt – low barrier to entry. easy to be successful.

Queue types – like behavior triggers, time based or situational based.

Psychologist Albert Bandura has defined self-efficacy as one’s belief in one’s ability to succeed in specific situations or accomplish a task. One’s sense of self-efficacy can play a major role in how one approaches goals, tasks, and challenges.

Stronger self-efficacy – makes you feel powerful and that the action is worth it. And success motivates you to pursue your goals more. Upward spiral.
Motivation propels you to do something without spending precious willpower.

Consistency builds momentum. Momentum compels you to continue doing the habit.

Identity – you identify with the habit as long as you are consistent.

Make the goals small and easy to achieve. Over achieve if you want. The most important part of mini habits is consistency.

Our desire to achieve and over achieve defeats our consistency.
Don’t secretly expect yourself to do more. And dont negative selftalk.

1 pushup is better than 0, 10 is better than 1. Goal is 1. Every day.

We are obsessed with heroic efforts. Go big or go home. There seems to be no pride in achieving a little goal. This is self defeating. Because as the goals get big and stay big, this sets you up for not just one failure but a series of failures or inaction. We stop trying. Maybe use being busy as an excuse.

Watch for burnout. Pace yourself.

Small daily incremental improvements

Jerry Seinfield. Wrote a joke a day. Had a calendar. X in the day you wrote a joke.