How do we start?

Key Insight

● How do we start? According to various studies, forming a habit takes 18-254 days, but since discipline is a “muscle,” when you already have enough discipline this can be under 10 days if you add a new habit to your routine. I personally found that for less than 10 days I can change anything, as I learn new things or my schedule changes (time zone I work in), but I have a strong system, and I’ve grown used to honoring the routine almost every day without exceptions. Probably for beginners 67-254 days for a new habit is quite realistic. There’s no overnight success... How can we make it easier:

○ 1 new habit at a time - If we try to change diet, physical activity, and the way we work and add meditation at the same time, the probability of succeeding at anything is probably zero. It simply takes too much effort and becomes too hard. Focus on one field and only one field for 1 to 6 months. Only when that field is fully settled and 100% routine should you move to another.

○ Partner - a partner or external “accountant” who tracks how much we’ve actually delivered from what was agreed can be very helpful. If you find a partner for changing habits and work with them to change your odds of success, your chances significantly increase. Of course this can be a paid partner such as a gym instructor, a meditation coach or a nutritionist (If you can’t find someone nearby, try Reddit: r/GetMotivatedBuddies).

○ Without depression - Every time we release larger amounts of cheap dopamine, a form of “depression” follows afterward. This is not clinical depression but it’s on that scale. Perhaps we are not depressed 10/10 but 4/10 and it significantly worsens the situation. The greatest success occurs when we’re not depressed, when we’re 100% psychophysically healthy, and when we’ve slept well.

○ Focus exercises - and the best is meditation! They calm the mind, reset dopamine levels, and behave opposite to cheap dopamine, and teach us to stay focused on what we’re doing (no matter how dull) and strengthen the routine. If you asked me for just one tip instead of this whole book, I would say: meditation!

○ Morning routine - in the morning our brain is rested, dopamine is high, and that’s when it’s easiest to implement new habits. As the day progresses dopamine becomes less available and we have less energy and everything becomes harder. The more of the “hard” things you complete in the morning (and you’ll certainly feel good all day after), the better.

○ Journaling (record-keeping) - Keep one note or sheet open in real time and record how you fared with that step from the routine. Keep a score and the brain will subconsciously try to fix it.

○ Comically small goals - to start. Building habits is also a habit, so start slow and set goals you can definitely achieve easily. For example for training set a goal to just pack your gear and walk to the gym in the first week. In the second week walk and train for 5 minutes. In the third week 10, and so on. In those first weeks it’s not important what you train, what matters is forming the habit of going to the gym. Reprogram your brain. With meditation we can start with one minute daily. Everyone has one minute. It’s much better to do something poorly or weak than to skip. With diet we can change one meal per week. Then next week 2 meals per week, and so on. Gradually and easily, so that dopamine is released in sufficient amounts to repeat.