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4 Tips for forming Habits

30-for-30 Approach

This model involves dedicating 30 minutes each day for 30 consecutive days to improve a specific skill or habit. The idea is that 30 minutes is a manageable time commitment, and 30 days of consistent effort leads to significant results.

The Two-Day Rule

This concept suggests not skipping more than one day in a row when building a new habit. Based on a study in the European Journal of Social Psychology, missing a single day doesn’t significantly impact the habit formation process, but it’s crucial not to miss two consecutive days.

Habit Stacking

Popularized by James Clear, habit stacking involves attaching a new habit to an existing routine or a specific time of the day, making it easier to remember and maintain. Examples include doing a specific activity before bed, upon waking up, or during another daily task.

Minimum Viable Progress

This approach encourages daily effort towards a goal, emphasizing that any progress, no matter how small, is valuable. The aim is to do a set amount of work each day (e.g., 30 minutes), but if that’s not possible, doing any amount more than zero still contributes to long-term progress.


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