Forming a new habit can be a frustrating process, especially if it’s something you feel resistance towards, such as exercising, reducing screen time, or cutting out foods you enjoy. However, I have discovered a simple hack to make habit formation much easier and more achievable.

My Coffee Addiction

A couple of weeks ago, I realized my coffee consumption had skyrocketed. As I neared the end of my graduation project, I threw my daily coffee limit out the window, consuming 5-6 cups a day. I start feeling anxious and vague after only three cups. Clearly, it was time for a change.

The Simple Technique

To form a new habit, follow these steps with a pen and paper, laptop, or any note-taking medium:

1. Current Status: Assess where you currently stand.
2. Desired Outcome: Define what you want to achieve.
3. Incremental Steps: Identify small, effortless changes you can implement each month.

The key is to think in small increments and focus on monthly progress. Let’s use my coffee example:

• Current Status: 5-6 cups a day
• Desired Outcome: At most 3 cups a day
• Monthly Increments: Reduce by one cup each month

Here’s the schedule:

• August: 5 cups a day
• September: 4 cups a day
• October: 3 cups a day

Why This Technique Works

The amazing thing about this habit formation technique is that it is super effortless and frictionless. Sticking to your habit remains super easy throughout the process, but you are definitely progressing towards your goal. There are two main books upon which I have based this technique.

Effortlessness is Key

James Clear, in his book Atomic Habits, emphasizes making habit formation easy. It’s more important to establish a simple, sustainable habit than to aim for something challenging that you won’t maintain.

Clarity and Route Mapping

Michael Pilarczyk, in Master Your Mindset, outlines a strategy for achieving your dream life. He stresses the importance of understanding your current status, defining your desired outcome, and mapping out the steps to get there. By explicitly identifying where you are and your path to success, your goals become much more tangible and achievable.

Time To Get Started!

To kickstart your habit transformation, grab a pen and paper and write down a simple habit you want to improve. Remember, the key is to make incremental, effortless changes that lead to your desired outcome. Start today, and watch as small steps lead to significant progress.

Banner Photo By:  Edward Howell