Have you ever tried to build a new habit or skill but found yourself struggling to take action?
If so, you’re not alone.
Many people assume that they need to take massive action to achieve their goals, but this often leads to frustration and burnout.
In his book “Mini Habits,” author Stephen Guise suggests that the key to success is to start with small, manageable actions that are so easy to do, there’s no excuse not to do them.
This approach, Guise argues, can help anyone overcome procrastination, build self-discipline, and achieve their goals, no matter how big or small.
The Power of Mini Habits: Three Hidden Powers
Guise identifies three hidden powers of mini habits that make them so effective:
Mini Habit Power #1: Tiny actions lead to momentum
When you make a tiny movement, you suddenly find the motivation to make another and another and another.
For example, if you commit to doing just one pushup each day, you might find yourself doing two, three, or four without even realizing it.
Guise calls this the “Golden Pushup” because it was the turning point in his life, the gateway to positive transformation.
Mini Habit Power #2: Small actions strengthen self-belief
Small actions can produce fear and strengthen one’s belief in oneself.
Researchers at Northwestern University found that people with extreme spider phobias were able to overcome their fear of spiders by taking small steps, such as looking at a photo of a tarantula, standing 10 feet away from it, and eventually touching it with a paintbrush.
After just two hours of taking these micro-steps, participants who were once so afraid of spiders that they refused to walk on grass for fear of encountering a spider were happily holding a furry tarantula in their bare hands.
Mini Habit Power #3: Less effort, same result
Building a habit is like riding a bike up a hill. It takes work to get up the hill, but once you reach the top, you can use gravity to roll down the hill effortlessly.
Similarly, building a habit takes effort, but once it becomes automatic and effortless, it becomes hard not to execute the habit.
For example, if you commit to ending every shower with a blast of cold water, at first, you might need to psych yourself up. But over time, it becomes instinctual and automatic, and you might even find yourself feeling the urge to do it if you forget.
How to Start with Mini Habits:
So, how can you start implementing mini habits in your life? Here are some tips:
- Identify the habit you want to build: Choose a small, specific action that you can commit to doing each day.
- Make it easy: Make the action so small that there’s no excuse not to do it. For example, if you want to start an exercise habit, commit to doing just one pushup each day.
- Track your progress: Use a habit tracker to monitor your progress and celebrate each small success.
- Build on your success: As you start to see progress, gradually increase the difficulty of your habit. For example, if one pushup becomes easy, try doing two, then three, and so on.
- Be consistent: Consistency is key when building a habit. Make it a priority to do your mini habit each day, no matter what.
Conclusion:
In summary, mini habits are a powerful tool for achieving your goals and building positive habits in your life.
By starting with tiny, manageable actions, you can overcome the problem of motivation and gradually build momentum towards your desired behavior.
Mini habits work because they tap into the power of movement motivation, small actions, and less effort for the same result.
If you’re struggling to make progress towards your goals, consider adopting a mini habits approach and see how it can transform your life.
FAQs
What are some examples of mini habits?
Mini habits can be anything that’s small and manageable, such as doing one push-up, writing one sentence, or reading one page.
The key is to make it so small that there’s no valid excuse for skipping it.
How long does it take to build a habit using mini habits?
The time it takes to build a habit using mini habits can vary depending on the habit and the person.
It can range from 18 to 254 days of effort, but once the habit is ingrained, it becomes automatic and effortless.
Can mini habits work for any goal?
Yes, mini habits can work for any goal, as long as you break it down into small, manageable steps.
Whether it’s exercise, writing, or learning a new skill, starting small can help you overcome the problem of motivation and build momentum towards your desired behavior.
What if I miss a day of my mini habit?
It’s okay to miss a day of your mini habit, as long as you get back on track the next day.
Don’t beat yourself up over it, and remember that the goal is to create a habit that you can sustain in the long run.
How do I know if my mini habit is too small?
Your mini habit should be small enough that there’s no valid excuse for skipping it, but big enough to create a sense of accomplishment.
If you find that your mini habit is too easy and doesn’t challenge you at all, consider increasing it slightly until it feels just right.
