3 min
How habits actually form
Habits form from repetition, not intensity. Start smaller than you think you need to, attach it to something you already do, and count 5 of 7.
The full lesson
Three rules. (1) Small enough to do on a bad day. A 5-minute walk you do 300 times beats a 45-minute workout you do 6 times. (2) Anchored to something that already happens: "after breakfast, I walk"; "when I make coffee, I fill the water bottle." (3) Counted, not judged. Five of seven days is a habit kept. A missed day is a missed day, not a verdict.
The plan adds a second habit only when the first one has become automatic — when you do not think about it anymore. That is why the first month looks "too easy." It is supposed to.
Remember
- Small, anchored, counted.
- 5 of 7 is a habit kept.
Try this: Write your one habit as "after ___, I ___."