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. Break each habit down into a stupid small step, the minimum possible action, such as sorting one email or saying thank you to one person a day. Try a mini habit for a week and evaluate the results. Then choose to either focus on that mini habit (the “Single Mini Plan”) or to accomplish multiple mini habits a day (the “Multiple Mini Plan”). If you have one primary goal, such as getting in shape, the Single Mini Plan will be the more effective approach.
- “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. Make sure that your mini habits align with your values.
- “Define your habit cues”?– Habits are either “time-based” or “activity-based.” Identify which cue works for each new mini habit. Do you want to exercise at a specific time, such as nine every morning, or give yourself more flexibility, such as before dinner? If specific cues tax your willpower, assign yourself general cues, such as completing the mini habit before bedtime.
- “Create your reward plan”?– Many habits don’t offer immediate rewards. Sculpting your abs, for example, takes time. Give yourself mini rewards to accompany your mini habits. For example, allow yourself a 10-minute power nap or watch a fun video as a reward for meeting your mini goal.
- “Write everything down”?– Writing something down grants it importance. Visually track your mini habit success to reinforce your sense of accomplishment. Crossing your performance off on a calendar each day gives you a graphic representation of your progress. Several digital apps, such as Habit Streak Plan, can help you reinforce your mini habit by tracking your development.
- “Think small”?– The advantage of mini habits is that repetition strengthens your willpower. Each task requires just a little willpower to complete and the frequency of repetition forms a habit over time. Once a habit is in place, you can build on it more easily. That’s why stupid small is powerful.
- “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. When you’ve exceeded your stupid small goal several days in a row, your expectations will naturally rise. You won’t be content with one push-up when you’ve done 25 every day. Resist the urge to increase the mini goal to match your elevated expectations. Feel good about your accomplishment and focus on consistency.
- “Watch for signs of habit, but be careful not to jump the gun”?– Several signs will tell you that you’ve developed a positive habit. You’ll feel less resistance and perform the activity without much thought. The activity will become less emotional and more routine. You incorporate it into your identity, such as “I’m a writer” or “I’m a cyclist.”
Following the rules of the mini-habits program will keep you on track and ensure success:
- “Never, ever cheat”?– Don’t treat your mini goal with false sincerity. If your?mini habit is one push-up per day, don’t tell yourself you’re really going to do 25. Do the extra reps but don’t increase the number of your mini habits. Forming a positive habit is more important than your push-up count.
- “Be happy with all progress”?– Cherish your wins, no matter how small. Embrace the program, take the first and subsequent step, and enjoy the journey.
- “Reward yourself often, especially after a mini habit”?– You may feel a sense of accomplishment when you complete your mini habit even if the ultimate results are not immediate. Rewarding yourself creates a positive feedback loop that builds and sustains?momentum.
- “Stay level-headed”?– Once a habit becomes routine, performing it is less exciting. Revel in the knowledge that the positive activity is now part of who you are, and embrace the boredom.
- “If you feel strong resistance, back off and go smaller”?– If you experience resistance to your mini habit, your step is not small enough. Your mini habit shouldn’t require willpower. If your goal is to eat one piece of fruit every day and you can’t make yourself do it, settle for one bite. Rethink your mini habit until you’ve broken the task down into the smallest possible step.
- “Remind yourself how easy this is”?– Society encourages you to set high goals and motivate yourself to achieve them. But, if you embroil yourself in willpower battles, as most people do, you lose. Mini habits are easy. Set ridiculously manageable goals and rack up win after win. Soon, your subconscious will come to believe in your ability to incorporate the positive habit into your behavior.
- “Never think a step is too small”?– Although mini habits are stupid small, they’re anything but stupid. They align with the workings of the human brain to develop positive patterns of behavior.
- “Put extra energy and ambition toward bonus reps, not a bigger requirement”?– Resist the temptation to maximize your mini habits. Relish your new identity as an?overachiever.