The Habit Gradient

?? I wanted to share a new concept I thought about a while ago. I'll call it the "Habit Gradient." Essentially, the problem with building new habits and consistently being productive is that we tend to think of habits as discrete variables. Either you check the box or you don't. In fact, the entire concept of a "habit checklist" is premised on the idea that habits are discrete, binary units. I have come to realize that that is not necessarily true.

?? In my experience, habits are continuous quantities on a gradient. To build a habit, then, you just need to move to the right (pun intended) side of the gradient. See below:

? On the left side, we have "inertia" — this is when you don't change at all. On the right side, we have "habit" — this is when you have fully changed. The huge middle of "forced change," "semi-forced change," and "change" is what is left out by most experts and productivity pros, and this middle determines whether you actually develop a habit or not. Initially, sure, you have to force yourself to get out of bed and work — this is when you force change, say, for a few days. Then, the intensity of force decreases because the habit tends to become second-nature. Later, this leads to a tangible amount of change and finally, you end up forming a habit.

?? However, with all that said, the main point is that missing a few days when you are "forming a habit" does not mean that you are not forming that habit. Let's say you want to exercise 5 days a week. Now, the classical habit checklist will tell you to actually exercise 5 times a week, and that if you don't end up doing that, you have not acquired the habit. However, the habit gradient will tell you that as long as you're in touch with the habit, you are somewhere on the gradient, and as long as you are on the gradient, you are en route to developing that habit.

?? I have found that thinking of habits on a gradient is more motivating and sustainable than thinking of them as discrete entities. Sure, if you miss exercise twice a week, you will drift to the left side. You will have to apply more force to change yourself. But drifting to the left momentarily does not mean that you are not building that habit permanently.

In essence, then, as long as you're in touch with your habits, it's more than enough.

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