- The Effective Week
- Posts
- Effective at Habit Formation
I’ve read a lot of books on habit formation (Atomic Habits, Tiny Habits, Mini Habits...) and I’ve still found myself struggling to follow through on the habits I want to build. I am guessing I am not the only one. After testing dozens of ideas (and failing plenty), I’ve narrowed it down to five main strategies that have actually helped me create lasting behavior change. If you’ve ever wondered why certain habits don’t stick, or how to make one finally click, this one’s for you.
Tip of the Week: Motivation fades, systems stick. The secret to lasting habits isn’t trying harder, it’s building a system so reliable that success becomes automatic.
THE THEORY
Shrink It Till It’s Silly. This is something most books around habits (atomic, tiny, mini) have in common. The idea is to make your habit so small it feels borderline absurd. One push-up. One deep breath. One sentence in your journal. When the barrier is laughably low, you eliminate excuses, and ironically, these “micro-habits” often grow into real routines. [Side note: When I wanted to get in shape, drinking a gallon of water a day was my small habit. Not necessarily “mini” but relatively small compared to what I wanted to accomplish.]
Just Get Two Minutes In. James Clear, in Atomic Habits, calls this the “two-minute rule.” The goal isn’t to finish the 45min workout or the entire chapter...just get two minutes in. This works because action leads to momentum. Reading one paragraph usually turns into a few pages. The hardest part is starting, so the goal is to shrink the entry point.
Anchor It to the Familiar. BJ Fogg's recipe for behavior change includes something called “habit stacking.” In Atomic Habits, it shows up as “after X, I do Y.” You take something automatic (e.g., brushing your teeth or making coffee) and pair your new habit right after. For example: “After I pour my coffee, I’ll open my notes app and review my goals.” The existing habit becomes the cue for the new one.
MY PERSONAL THOUGHTS
Two tactics really changed the game for me:
1. Using internal and external commitments. For some habits, I just needed a nudge - an alarm or a calendar event. But for others, I needed public accountability. When I committed to posting daily on LinkedIn, it started to be very difficult to prioritize. Then, I joined a group chat where everyone else was doing the same. I didn’t want to be the one who missed a day. That social commitment built consistency until it became a habit. I recently joined a Commit Action group for the same reason.
2. Pairing Habits With Instant Gratification. Let’s be honest: a lot of the habits we want to build (e.g., planning, writing, exercising) have delayed rewards. But we humans have actually two selves inside of us, and most of the time we are wired for quick hits. So I started pairing difficult habits with something I enjoy right now. I’d plan my week while sipping a coffee at my favorite café. When I first launched this newsletter, I’d reward myself with a snack every time I sat down to write. Over time, I didn’t need the bribe, but it definitely helped me get going.
HOW TO PUT THIS INTO PRACTICE
Shrink It Till It’s Silly: Choose one habit and reduce it until it’s impossible to fail. If you’re stuck, make the first version take less than 30 seconds.
Just Get Two Minutes In: Build a ritual that gets you two minutes into the task. Don’t worry about finishing, just focus on starting.
Anchor It to the Familiar: Use the formula: “After I [existing habit], I’ll [new habit].” Pick an anchor you already do every day without fail.
Make Internal + External Commitments: Set alarms, create calendar events, or use a visual cue. And if you need more reinforcement, join a group or make a public commitment.
Pair With Instant Gratification: Make your habit more fun: light a candle, play music, grab a treat. Give your brain a reason to enjoy it now, not just someday.
If brushing your teeth can be automatic, so can writing, working out, or meditating. You just need to outsmart your brain (easier said than done, but I hope these tips help you out!). This post was highly inspired by this video which brought many of these ideas together in a powerful way.
And remember, if you read this far and want to start a “giving back” habit that takes 2 minutes, use the referral link at the bottom of this email to bring more people to this newsletter!
Habitfully,
Jorge Luis Pando
Reply