This article is all about Mini Habits summary written by Stephen Guise. This is a fascinating book if you find yourself struggling to take action, paralyzed by feelings of overwhelm or self-doubt.
Self-help expert Stephen Guise provides a unique self-improvement program that guarantees to be “so easy, you cannot fail.” The simplicity of Guise’s idea is its strength. If you’re looking to change for the better, read his advice, even if it’s just a sentence at a time.
Mini Habits Summary
What Is The Power Of Mini Habits?
Mini habit involves committing to a tiny positive behavior that you can carry out daily. This approach is so easy that even the most unmotivated individuals can find success and begin turning their lives around immediately.
Taking small but consistent steps will build your confidence and momentum, enabling you to achieve more significant changes over time. The “too small to fail” nature of mini habits means they’re incredibly effective for building long-lasting habits. Be aware of the simplicity of this idea, for the results might surprise you.
It is challenging to make adjustments in one’s life, regardless of motivation or sincerity. You might plan to exercise every day for an hour, but you need to put in the effort to do you any good. Humans often overestimate our self-control, which means our aims don’t always match our accomplishments.
We set big, lofty goals, only to fall short and feel guilty and disheartened. But it’s not your fault – the problem lies with the typical self-improvement strategies. You will always reach the same result when employing incorrect approaches.
Consider that taking any action is preferable to doing nothing at all. The development of any habit begins with a single, consistent daily action, and even the smallest of these can have a profound impact over time. The effort required to take the first step is minimal, but the payoff is enormous.
Origin of Mini Habits
Stephen Guise had consistently failed to make himself exercise regularly. When the new year was coming up on December 2012, he had no interest in making the exact old resolution to work out more.
So instead, he tried to commit to 30 minutes of exercise but couldn’t bring himself to start. He tried upbeat music, visualizing, and encouragement, but nothing worked. He felt totally overwhelmed by the thought of exercising every day to reach his goals.
Once Guise realized that obstacle, he got creative and made a deal with himself. He figured he could manage 1 push-up per day, which was so doable that he didn’t even have to think about it. After that, he decided to do a few more, then moved on to pull-ups and again did a few more.
Gradually, he could keep pushing himself to do just a few more reps until he eventually did twenty minutes of exercise, so The One Push-up Challenge was born.
Guise decided he’d do a push-up every day, and it was only a short time before he felt like he was getting stronger. Doing push-ups became part of his daily routine before he knew it, and by June, he started going to the gym too. The exercise was soon something he did without having to think about it. He was surprised at how well this worked when all his other attempts to get fit had failed.
Why Small Habits Work
Creating mini habits is a great way to build a positive routine. Start by breaking down your desired behavior into something minimal – like 1 push-up per day if your goal is one hundred push-ups.
It won’t take much of your drive to accomplish something “too small to fail.” As you keep doing it, you’ll start feeling good about your accomplishment, motivating you to keep going. Before you know it, the mini habit will become part of your regular routine.
About half of what we do every day is made up of habits! Our brains form neural pathways through repetition that make specific actions almost automatic. And the more you do something, the stronger the neural pathway associated with that behavior gets.
The basal ganglia are like a little helper in our brain that helps us do things we’ve done many times before, like brushing our teeth or getting dressed. It makes these things easy for us to do without overthinking.
The prefrontal cortex is another part of our brain that helps us decide what to eat for breakfast or which toy to play with. It also helps us think about what might happen in the future, like how we might feel if we overeat candy.
Even though the prefrontal cortex helps us make choices, it uses more energy than the basal ganglia. It’s like a superhero that has to work harder to save the day, while the basal ganglia are more like robots that can do things without too much energy.
The conventional wisdom that it takes between 21 and 30 days to form a new habit is incorrect. According to research, habit formation can begin as early as 18 days and last 254 days. It takes about 66 days for the typical person.
When you find yourself doing something automatically with less effort, you can safely assume it has become a habit. You might go to the gym with little thought rather than force yourself to do that extra push-up.
Why Motivation Isn’t Enough?
Motivation and willpower are like two sides of a seesaw. When you feel really excited and motivated to do something, you don’t need to use a lot of willpower to get started. But if you begin to feel less enthusiastic or have to do something you don’t really want to do, you might need to use more willpower to keep going.
If something is hard to do and takes a lot of willpower, it can be tough to keep going. That’s why it’s essential to try and find things you feel excited and motivated to do so that you don’t have to use as much willpower.
Sometimes you can get yourself fired up and motivated, but that feeling can vary depending on your mood. Motivation levels might be at an all-time low when you’re exhausted, bummed, or starving.
It’s not always enough of a reward to eat something healthy instead of a burger and fries, and you can’t just think your way out of it. Keeping yourself motivated is a crucial component of many programs for personal development, but adding a little willpower can help you achieve progress.
How Do You Empower Your Will Power?
According to research, the average person has a finite amount of willpower. The factors leading to a decline in willpower, known as “ego depletion,” include exertion, perceived difficulty, unpleasant feelings, subjective tiredness, and blood sugar levels.
Creating tiny habits to get around these roadblocks helps you progress. A mini habit is so small that it only takes a little motivation. Even when you’re exhausted or hungry, doing a single push-up is easy. The more energy you have, the more you can accomplish.
Mini habits are perceived as easy to do, and their low difficulty level leads to positive feelings. No negative emotion is associated with these habits, as they are designed to positively impact your life.
Feeling exhausted by the thought of having to do something? That happens to all of us! Breaking bigger tasks into smaller goals helps reduce that feeling of fatigue.
For example, if the thought of working out for 30 minutes seems overwhelming, break it into smaller chunks, like 10 minutes at a time. This can make the task seem more achievable and help you to get it done.
Doing things that require a lot of brainpower, like making yourself exercise or not eating chocolate, can wear down your self-discipline and make your blood sugar drop. Try breaking your goals into smaller parts to save energy and make it easier.
How Do Mini Habits Work?
Mini-habit has eight steps programs, and they are as follows:
1. Choose Your Mini Habits And Habit Plan
Make a list of the good behaviors you want to develop. Break down each habit into the smallest, most insignificant action you can do, such as organizing one email or giving one person a sincere word of gratitude each day.
Take a week to test a new routine, then assess the outcomes. After that, decide whether to concentrate on just one small habit (the “Single Mini Plan”) or complete several mini habits each day (the “Multiple Mini Plan”).
If you’re looking to achieve one specific goal, like becoming physically fit, the Single Mini Plan will serve you better.
2. Use The WHY Drill On Each Mini Habit
Think about why you want to start forming a small habit. Invest serious thought into the matter by repeatedly asking yourself the same question. Make sure that your actions fit in with your values and beliefs.
3. Define Your Habit Cues
Selecting the most appropriate cue for your micro-habit may prove challenging. Would you like to set a precise time for it, like daytime, or would you rather have some leeway before the evening meal? If you find it challenging to maintain a consistent schedule, try utilizing more broad cues, such as performing your mini-habit right before going to bed.
4. Create Your Reward Plan
It can be hard to stay motivated when you don’t see the rewards of your hard work immediately. Take shaping your abs, for instance – it takes time to see results. To help keep yourself motivated, create mini rewards for meeting mini goals. For example, treat yourself to a ten-minute nap or watch a funny video after you hit your goal.
5. Write Everything Down
Making something official by writing it down makes it feel important. Try keeping track of your mini habits to get a sense of your successes. Cross off each performance in a diary, and you’ll get a physical reminder of your accomplishments. There are a lot of digital apps (like Habit Streak Plan)that can help you with this too.
6. Think Small
The great thing about mini habits is that they help strengthen your willpower. All you must do is focus on completing a small task regularly. It will eventually become part of your routine. This way, you can gradually increase the difficulty of the task and make progress. It may not seem like much, but small steps can make a big difference.
7. Meet Your Schedule And Drop High Expectations
Having faith in yourself is great, but pushing yourself too hard can be a setback. When you’ve gone above, and beyond your original goal, it can be tempting to raise the bar. Don’t give in to the urge to make it even more challenging – celebrate the success and stay consistent.
8. Watch For Signs Of Habit, But Be Careful Not To Jump The Gun
You’ll know you’ve developed a good habit when things come naturally. It won’t be a hassle or a struggle to do it anymore – it’ll just become part of your everyday life. It might even become part of your identity – you might think of yourself as a writer or cyclist.
Eight Mini-Habit Rules
If you follow the mini-habits program rules, you will stay on track and be successful:
1. Never, Ever Cheat
Be honest about your mini aim. Don’t set yourself up for failure by promising to perform 25 push-ups when your little daily habit is just one. Make sure to get in those additional sets, but don’t start any new mini-habits. Developing a good routine is more valuable than increasing your number of push-ups.
2. Be Happy With All Progress
Even minor achievements deserve recognition, as they are stepping stones to achieving your bigger goals. It’s important to remember that while working towards your goals, you can still have fun.
Enjoying the journey can keep you motivated and make the process more enjoyable. Taking pleasure in the little things can also help you maintain a positive mindset and help you stay focused on what you’re trying to achieve.
3. Reward Yourself Often
When you finish your mini habit, you’ll probably feel proud of yourself, even if you don’t see significant results immediately. Treating yourself is a great way to keep up your Motivation and keep the progress going.
4. Stay Level-headed
Once something becomes a regular part of your life, it may not feel as thrilling to do it anymore. Congratulate yourself on developing a healthy habit and that the activity has become a part of you, and try to find joy in the monotony.
5. If You Feel Strong Resistance, Back Off And Go Smaller
If you’re having trouble sticking to your mini habit, you didn’t make it small enough. Your mini habit should be so easy that it doesn’t require any willpower to do it. If you’re having trouble eating a daily serving of fruit, try having one bite daily. Make your mini habit as small as possible, so it’s easy to keep up with.
6. Remind Yourself How Easy This Is
It’s easy to get caught up in pushing yourself to reach significant goals. But if you’re constantly fighting with yourself to try and make it happen, you’ll probably end up feeling like you’re always losing.
Mini habits are a great way to help you stay on track. Set yourself small, achievable goals, and then keep building on them. Before you know it, you’ll be able to make your desired behavior a regular part of your life.
7. Never Think A Step Is Too Small
Mini habits might seem too small to make a difference, but they’re actually pretty smart. They help us form good habits that our brains can keep up with.
8. Put Extra Energy And Ambition Toward Bonus Reps
While mini-habits are a fantastic way to improve your life and achieve your goals, you must stay focused and set realistic expectations for yourself. Taking the time to appreciate your accomplishments is just as important as setting and achieving new goals.
It’s easy to become obsessed with achieving more and more. Still, it’s vital to recognize when you’re overachieving and take the time to appreciate your success. Acknowledging your accomplishments can help you stay motivated and feel good about yourself, which is essential for long-term success.