Mini Habits

Habits Matter! 🧐 According to Duke University, they make up 45% of our behavior. By simply repeating a behavior, we strengthen the pathway associated with it.

Did you know: forming a habit takes an average of 66 days, not 21-30 days as commonly believed. This varies from person to person (18-254 days). When it becomes natural and easy, you've formed the habit!

• Habit takes average 66 days, not 21-30
• for you, it may take 18-254 days
• when easy and natural, habit formed

Human beings have a limited supply of willpower. According to studies, our willpower or self-control can become weaker due to several factors. These include effort, perceived difficulty, negative emotions, fatigue, and blood glucose levels.

Primary causes of ego depletion:

1. Effort
2. Perceived difficulty
3. Negative affect
4. Subjective fatigue
5. Blood glucose levels

The eight steps in the mini-habit program are:

• Choose your mini habits and habit plan - Write a list of positive habits you'd like to have
• Use the why drill on each mini habit - Ask yourself why you want to instill a mini habit into your life, and delve deeply into the answer by asking the question more than once
• Define your habit cues - Habits are either "time-based" or "activity-based". Identify which cue works for each new mini habit.
• Create your reward plan - Many habits don't offer immediate rewards. Sculpting your abs, for example, takes time.

• Write Everything Down - Writing something down grants it importance. Visually track your mini habit success to reinforce your sense of accomplishment.
• Think Small - The advantage of mini habits is that repetition strengthens your willpower.
• Meet Your Schedule and Drop High Expectations - While having a positive belief in your capabilities is good, setting your expectations too high can hold you back.
• Watch for Signs of Habits, but be Careful not to Jump the Gun - Several signs will tell you that you've developed a positive habit.

• “Never, ever cheat” – Don’t deceive yourself when setting mini goals.
• “Be happy with all progress” – Celebrate your wins, no matter how small.
• “Reward yourself often, especially after a mini habit”
• Stay level-headed – Once a habit becomes routine, it may lose excitement.
• “If you feel strong resistance, back off and go smaller”
• “Remind yourself how easy this is”
• “Never think a step is too small” – Mini habits may seem ridiculous, but they're effective.
• “Put extra energy and ambition toward bonus reps, not a bigger requirement”