Let's define Habits
Habits are the small decisions you make and actions you perform every day. According to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day.
Your life today is essentially the sum of your habits. How in shape or out of shape you are? A result of your habits. How happy or unhappy you are? A result of your habits. How successful or unsuccessful you are? A result of your habits.
When most people struggle to build new habits, they say something like, “I just need more motivation.” Or, “I wish I had as much willpower as you do.”
This is the wrong approach. Research shows that willpower is like a muscle. It gets fatigued as you use it throughout the day. Another way to think of this is that your motivation ebbs and flows. It rises and falls. Stanford professor BJ Fogg calls this the “motivation wave.”
Solve this problem by picking a new habit that is easy enough that you don't need motivation to do it. Rather than starting with 50 pushups per day, start with 5 pushups per day. Rather than trying to meditate for 10 minutes per day, start by meditating for one minute per day. Make it easy enough that you can get it done without motivation.
One percent improvements add up surprisingly fast. So do one percent declines.
Rather than trying to do something amazing from the beginning, start small and gradually improve. Along the way, your willpower and motivation will increase, which will make it easier to stick to your habit for good.
If you continue adding one percent each day, then you'll find yourself increasing very quickly within two or three months. It is important to keep each habit reasonable, so that you can maintain momentum and make the behavior as easy as possible to accomplish.
Building up to 20 minutes of meditation? Split it into two segments of 10 minutes at first.
Trying to do 50 pushups per day? Five sets of 10 might be much easier as you make your way there.