The Four Habits that Form Habits

Babauta says habit change works best when you make the first step so easy that you can do it, notice and release negative self-talk, enjoy the practice itself, and have a plan for restarting after disruption. He uses exercise, flossing, writing, meditation, and healthier eating as examples.

Reading notes

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• Start with an extremely small version of the habit, such as three pushups, one tooth flossed, one sentence written, or two minutes of exercise.
• Make the habit easy enough that you are less likely to say no, because doing the habit matters more than doing a large amount right away.
• Watch for self-talk that rationalizes skipping the habit, such as excuses, doubts, and temptations to give in.
• Treat those thoughts as thoughts rather than commands, and practice letting them go.
• Learn to enjoy the habit itself, whether that means the taste of healthy food, the feeling of exercise, or the concentration of writing.
• See the habit as part of a better life, not as a sacrifice you must endure.
• Have a plan for when you miss a day so a brief disruption does not turn into stopping altogether.
• Use accountability or consequences to keep yourself from missing three days in a row.
• Begin with one very easy habit for the next two weeks, then apply the four habits to that small practice every day.