The 1% Rule
Small changes add up
The 1% Rule is a framework for building new habits by focusing on small, incremental changes. The idea is that small changes can add up to big results over time.
- Small changes add up
- Focus on the process, not the outcome
- Celebrate small wins
- Identify the habitChoose a habit you want to build or changePro tipStart smallWarningDon't try to change too much at once
- Make a small changeMake a small change to the habit, such as increasing the duration or intensityPro tipFocus on the smallest possible changeWarningDon't make it too hard or you'll give up
- Celebrate small winsCelebrate the small win and use it as motivation to continue making progressPro tipBe specificWarningDon't get too comfortable
Exercise habit
Start with a small workout routine and gradually increase the duration and intensity
OutcomeBuilds momentum and increases the likelihood of sticking to the habit
Not celebrating small wins
Celebrating small wins helps to build momentum and motivation
Trying to change too much at once
Focus on one habit at a time
The 1% Rule was popularized by James Clear in his book Atomic Habits. The idea is based on the notion that small changes can add up to big results over time.
Source · PODCAST
The Silent Cost of Bad Habits