“Starting small and removing the pressure of expectations is the recipe were using for success and it works well, so we want to keep it as long as possible.”

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.

The Power of Mini Habits 😎

Why take a small step daily?<ul><li>Develops lifelong habit</li><li>Requires little willpower</li><li>Leads you in the right direction</li></ul> What are the benefits of taking small steps?<ul><li>Creates big results</li><li>Easy to achieve</li><li>Builds motivation</li></ul>🔍Turn your goals into reality, one small step at a time!🚀

Small Steps Lead to Big Results

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!

<ul>
<li>Habit takes average 66 days, not 21-30</li>
<li>for you, it may take 18-254 days</li>
<li>when easy and natural, habit formed</li>
</ul>

How long does it take to form a habit? 🤔

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

Eight Mini-Habit Rules

<ul><li>Write Everything Down - Writing something down grants it importance. Visually track your mini habit success to reinforce your sense of accomplishment.</li><li>Think Small - The advantage of mini habits is that repetition strengthens your willpower.</li><li>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.</li><li>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.</li></ul>

An Eight-Step Plan (Continued)

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:
<ol>
 <li>Effort</li>
 <li>Perceived difficulty</li>
 <li>Negative affect</li>
 <li>Subjective fatigue</li>
 <li>Blood glucose levels</li>
</ol>

Willpower Management

The eight steps in the mini-habit program are:
<ul>
 <li>Choose your mini habits and habit plan - Write a list of positive habits you'd like to have </li>
 <li>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 </li>
 <li>Define your habit cues - Habits are either "time-based" or "activity-based". Identify which cue works for each new mini habit.</li>
 <li>Create your reward plan - Many habits don't offer immediate rewards. Sculpting your abs, for example, takes time.</li>
</ul>

An Eight-Step Plan

Making life changes can be tough even if you're determined and sincere.
Don't overestimate your self-discipline. Here are some tips to help:
<ul>
<li>Start small with mini habits</li>
<li>Be consistent and commit to a small change every day</li>
<li>Track your progress to stay motivated</li>
</ul>
Remember that intention without action is pointless. Start today!

Tips for Achieving Life Changes

Discover the Life-Changing Strategy of This Worldwide Bestseller in 17 Languages! Lasting Change For Early Quitters, Burnouts, The Unmotivated, And Everyone Else Too  When I decided to start exercising consistently 10 years ago, this is what actually happened: I tried &quot;getting motivated.&quot; It worked sometimes.I tried setting audacious big goals. I almost always failed them.I tried to make changes last. They didn't.Like most people who try to change and fail, I assumed that I was the problem. Then one afternoon--after another failed attempt to get motivated to exercise--I (accidentally) started my first mini habit. I initially committed to do one push-up, and it turned into a full workout. I was shocked. This &quot;stupid idea&quot; wasn't supposed to work. I was shocked again when my success with this strategy continued for months (and to this day). I had to consider that maybe I wasn't the problem in those 10 years of mediocre results. Maybe it was my prior strategies that were ineffective, despite being oft-repeated as &quot;the way to change&quot; in countless books and blogs. My suspicions were correct. Is There A Scientific Explanation For This?As I sought understanding, I found a plethora of scientific studies that had answers, with nobody to interpret them correctly. Based on the science--which you'll find peppered throughout Mini Habits--we've been doing it all wrong. You can succeed without the guilt, intimidation, and repeated failure associated with such strategies as &quot;getting motivated,&quot; New Year's Resolutions, or even &quot;just doing it.&quot; In fact, you need to stop using those strategies if they aren't giving you great results. Most popular strategies don't work well because they require you to fight against your subconscious brain (a fight not easily won). It's only when you start playing by your brain's rules and taking your human limitations seriously--as mini habits show you how to do--that you can achieve lasting change. What's A Mini Habit?A mini habit is a very small positive behavior that you force yourself to do every day; its &quot;too small to fail&quot; nature makes it weightless, deceptively powerful, and a superior habit-building strategy. You will have no choice but to believe in yourself when you're always moving forward. The barrier to the first step is so low that even depressed or &quot;stuck&quot; people can find early success and begin to reverse their lives right away. And if you think one push-up a day is too small to matter, I've got one heck of a story for you! Aim For The First StepThey say when you aim for the moon, you'll land among the stars. Well, that doesn't make sense, as the moon is closer than the stars. I digress.  The message is that you should aim very high and even if you fall short, you'll still get somewhere. I've found the opposite to be true in regards to productivity and healthy behaviors. When you aim for the moon, you won't do anything because it's too far away. But when you aim for the step in front of you, you might keep going and reach the moon. I've used the Mini Habits strategy to get into the best shape of my life, read 10x more books, and write 4x as many words. It started from requiring one push-up from myself every day. How ridiculous is that? Not so ridiculous when you consider the science of the brain, habits, and willpower. The Mini Habits system works because it's how our brains are designed to change. Note: This book isn't for eliminating bad habits (some principles could be useful for breaking habits). Mini Habits is a strategy to create permanent healthy habits in: exercise, writing, reading, thinking positively, meditating, drinking water, eating healthy foods, etc. Lasting change won't happen until you take that first step into a strategy that works. Give Mini Habits a try. You won't look back.

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Stephen Guise is an international bestselling author, blogger, and entrepreneur. His books have been translated into 21 languages.As an author, Guise is known for delivering highly actionable, world-class behavior change strategies in a humorous wrapper.

ADELL

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