Microhabits: refers to small behavioral goals that are so simple that they can be accomplished almost without willpower (such as 1 push-up per day, writing 50 words, and reading 2 pages of books)

Essence: Eliminate resistance through the "minimum action threshold" and make action stress-free

Magnificent and fuzzy (such as running 5 kilometers a day)

Relying on willpower is easy to fail

Feeling frustrated after failure

Very small and specific (such as wearing running shoes every day)

Extremely low willpower consumption, with a success rate of nearly 100%

Completed is a sense of accomplishment, forming a positive cycle

Basal ganglia: Responsible for repetitive behaviors, microhabits strengthen neural pathways through continuous small actions to form automated habits

Prefrontal cortex: responsible for decision-making, but consumes high energy; microhabits reduce their burden and make action easier

Willpower is like muscles, and high-intensity goals will be quickly exhausted (such as forcing yourself to study for 3 hours a day)

Microhabits only require a small amount of willpower and can be accumulated continuously (such as memorizing 1 word every day)

Completed tiny goals will trigger dopamine secretion, enhance self-confidence, and promote excessive completion of tasks (such as reading 2 pages of books, actually reading 10 pages)

The goal is small enough to require no psychological struggle (such as "doing a push-up" is easier to start than "fitting for 1 hour")

Failure rate approaches zero to avoid giving up caused by frustration

No need for a fixed time/place, complete it anytime, anywhere (such as writing a diary before going to bed)

A long-term accumulation of small actions can cause qualitative changes (such as writing 50 words a day and completing 18,000 words a year)

Reshaping one's awareness through continuous success (from "I can't do it" to "I can persist")

Can cultivate multiple micro-habits at the same time (such as fitness, reading, writing) without conflict

Reduce the big goal to "ridiculous simplicity" (such as changing "running every day" to "wearing running shoes every day")

Principle: The goal must be small enough to be completed even if the state is extremely poor

Use a calendar, APP or table to record daily completion status and visualize progress (such as checking in)

Encourage but not force to exceed the amount (if you plan to read 2 pages, actually reading 10 pages is a reward, but reading 2 pages is considered a success)

Every time you complete a micro-habit, give immediate feedback (such as saying to yourself, "I won again today")

When microhabits are fully automated, you can moderately improve your goals (such as upgrading from "1 push-up per day" to "5 per day")

Error: Make "Write 1,000 words a day" a micro-habit

Fixed: Change to "open the document and write 50 words every day"

Error: Wait until you have motivation to act

Correction: The motivation is unreliable and depends on "minor action inertia"

Error: Execute at will, not fixed time/scene

Fixed: Binding existing habits (such as doing a squat immediately after brushing your teeth)

Error: Questioning the method without results in a week

Fixed: Persist at least 30 days to get your brain to adapt to new paths

Stephen Gaes started with "1 push-up per day" and finally developed the fitness habit and published a version of the book

Starting from "writing 50 words a day", completing multiple long articles in a year, and even publishing books

Start with "reading 2 pages of books every day", gradually develop the habit of reading an average of 30 minutes a day

Humans are naturally seeking profits and avoiding harm. Micro-habits reduce resistance and make changes happen naturally.

Continuously completing micro-habits will subtly change self-cognition (from "lazy" to "actor")

The target focuses on the results (such as losing 10 kilograms of weight), and the system focuses on the process (such as exercising for 5 minutes a day), which is more sustainable

Procrastination patients, perfectionists, weak willpower, busy working people, student party

Fitness, study, writing, getting up early, quit smoking, emotional management, etc.

Bypass laziness and fear using the "small enough to fail" strategy

The compound interest effect accumulated by small actions is far beyond imagination

Regain the initiative in life through daily small victories