Start With One Habit at a Time

Start With One Habit at a Time

New habits are very major life changes and should not be taken lightly. They require an enormous amount of discipline and mental energy to build, and you don't want to overwhelm yourself.

Only commit to one new habit at a time, and give yourself at least a one month buffer zone between new habits.



Your timeline is how often you want to practice your new habit; it’s your recurring goal. For example, meditate for 30 minutes per day.

A short timeline can be overwhelming, and a long timeline won't give you enough practice. For best results, use a weekly timeline: mediate for 3 hours per week.

A good weekly timeline isn't overwhelming and will give you some “wiggle room” in your hectic schedule.

Keep your goals extremely small at the beginning, and then gradually increase them every week. Your initial goals should be so small that it would be impossible not to complete them:

  • meditate for 5 minutes this week.
  • read 5 pages this week.
  • floss 1 day this week.

Create a system to track your progress and hold yourself accountable. Don't try to build habits using only your mind and your willpower. Popular systems include:

  • habit tracker apps
  • spreadsheets
  • marking days on a calendar
  • daily journal entries.

Failure is normal and expected when building new habits. So you need to plan for failure, and you need to know exactly what you’re going to do when it happens so that you can recover quickly.

Write down 3 specific actions you can take when you fail, and how these actions will motivate you to try again. For example:

  • I will take a walk outside to clear my head and refocus my thoughts.
  • I will do 15 pushups to get me "fired up".
  • I will call a close friend who will give me encouragement.

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Deliberate practice
It is a focused attempt to improve at a task that “also involves the provision of immediate feedback, time for problem‐solving and evaluation, and opportunities for repeated performance to refine behavior."


Time Management



Read 30 minutes, each day

Working towards any goal is the most important thing you can do. The second most important is to read books about how to do it better.

Every person can read thirty minutes per day during the in-between times in their schedule. You can commit more, but you shouldn't commit less.

  • A habit is an impulse to do a behavior with little or no conscious thought. Not doing a habit feels uncomfortable, like not washing your hands after using the toilet or not flossing your teeth before bed.
  • A routine is a behavior frequently repeated. Unlike a habit, skipping a routine doesn’t feel bad and without proper forethought, can be easily skipped or forgotten.

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