6 ms·

I loved "Atomic Habits" but the most useful framework I found for "doing a little" is from the "Elastic Habits" book https://www.goodreads.com/en/book/show/4890

I loved "Atomic Habits" but the most useful framework I found for "doing a little" is from the "Elastic Habits" book https://www.goodreads.com/en/book/show/48905847 https://www.goodreads.com/en/book/show/48905847 Basic Idea -- 1. Have 3 options as well as 3 levels for each habit/task/project 2. The lowest (Mini) level should be something you can do on practically any day, no matter how bad things are. 3. Do the level you are comfortable with on any given day Example (For a health habit) Mini level: 1 pushup OR 10 steps walking OR One glass of water Second level (forgot what he called it) : 5 pushups OR 500 steps walking OR 3 glasses of water Pro level : 20 pushups OR 2000 steps OR 8 glasses of water. Set the numbers that seem like no-brainers to you. This tends to work extremely well in my experience and accounts for varying environmental, psychological and physiological conditions. The book has a points system etc which I did not find useful but is otherwise a very good complement to "Atomic Habits"

kosasbest 5y ago
Never heard of Elastic Habits until now. Thanks for pointing it out
blacktriangle 5y ago
That's a great model and one that I found particularly useful in weight lifting. Rather than stick to a strict linear program I would instead work up to whatever felt good for the day, then work at that level. Probably not the best strategy for young people or actual atheletes, but for an old guy who can barely prioritize excersize, choosing to adjust the effort relative to where I physically am on a given day is huge for keeping up consistancy.
- Etheryte 5y ago
  As the body ages, time spent active trumps the volume of work on many levels. Chasing bigger volumes, bigger weights, more time under tension etc is a great way to stroke your ego, but also a great way to get an injury. Keeping yourself healthy and able to stay active will do you well, regardless of age. Props to you for finding this out the right way (that is, without getting an injury).
- d0mine 5y ago
  It sounds like RPE training https://youtu.be/WXQaEq4_2lY https://youtu.be/WXQaEq4_2lY
anyfoo 5y ago
That's a great system, thanks a lot. I inadvertently have a few "Mini" things that are ingrained as habits by now: Learning flash cards about math and electronics every morning. It's spaced repetition, so by now it's usually on around 3-5, which is quickly done. And, if I think about it, brushing teeth is a long standing one. Going to bed without brushing my teeth just feels all kinds of wrong. Anyway, what a great idea to introduce levels.
Bellamy 5y ago
It's basically the same concept as in the "Habinator" habinator.com coaching app or habit tracker.
MitPitt 5y ago
why does one need to gulp so much water?
emrah 5y ago
A similar concept that works for me is to trick myself into thinking I'm only going to do a little. Once in motion, I capitalize on the sunk cost fallacy :P Let's say if I don't want to take a walk, I'll say to myself, "let me just walk until the corner and come back". Once I get to the corner, I'll say "since I'm already here, let me keep walking until the next corner before returning home" and so on.

kosasbest 5y ago

Never heard of Elastic Habits until now. Thanks for pointing it out

blacktriangle 5y ago

That's a great model and one that I found particularly useful in weight lifting. Rather than stick to a strict linear program I would instead work up to whatever felt good for the day, then work at that level. Probably not the best strategy for young people or actual atheletes, but for an old guy who can barely prioritize excersize, choosing to adjust the effort relative to where I physically am on a given day is huge for keeping up consistancy.

Etheryte 5y ago
As the body ages, time spent active trumps the volume of work on many levels. Chasing bigger volumes, bigger weights, more time under tension etc is a great way to stroke your ego, but also a great way to get an injury. Keeping yourself healthy and able to stay active will do you well, regardless of age. Props to you for finding this out the right way (that is, without getting an injury).
d0mine 5y ago
It sounds like RPE training https://youtu.be/WXQaEq4_2lY https://youtu.be/WXQaEq4_2lY

anyfoo 5y ago

That's a great system, thanks a lot. I inadvertently have a few "Mini" things that are ingrained as habits by now: Learning flash cards about math and electronics every morning. It's spaced repetition, so by now it's usually on around 3-5, which is quickly done. And, if I think about it, brushing teeth is a long standing one. Going to bed without brushing my teeth just feels all kinds of wrong. Anyway, what a great idea to introduce levels.

Bellamy 5y ago

It's basically the same concept as in the "Habinator" habinator.com coaching app or habit tracker.

MitPitt 5y ago

why does one need to gulp so much water?

emrah 5y ago

A similar concept that works for me is to trick myself into thinking I'm only going to do a little. Once in motion, I capitalize on the sunk cost fallacy :P Let's say if I don't want to take a walk, I'll say to myself, "let me just walk until the corner and come back". Once I get to the corner, I'll say "since I'm already here, let me keep walking until the next corner before returning home" and so on.