Mini Habits Book Summary

I took these notes on mini-habits and it has changed my life dramatically in 2020. It made the difference between ‘getting’ me through covid vs. walking through its purpose.

Some of these notes have my personal interpretations.

2 Important Precursors

1. Before setting a habit, summarize the big why. Why is the habit important to you?

2. Make a simple calendar for 3 months, then another 3 months after, and mark off each day you get done your habits

Ground rules

1. Never Cheat

   • For example, when you secretly require more than your mini habit

   • Instead, set up more mini habits

   • Expect little and you will usually do more

2. When starting a new mini-habit do not add more than 4 mini-habits at one time

   • It is ideal to add only 1 or 2 new habits at a time after other mini-habits are automatic

3. Be happy with all progress

   • Be happy but never satisfied

   • Foster a life philosophy that involves starting

4. Reward yourself often, especially after the mini habit

   • For example, a fun night out or a special meal

   • This creates a positive feedback loop

5. Stay level headed

   • Stay focused when it gets monotonous, this is when it will start to become automatic and easy

6. If you feel strong resistance, make the goal smaller

   • For example, instead of 5 min of reading, make it one minute

   • It’s ok and maybe should feel ridiculous

7. Remind yourself how easy it is

   • Remind yourself, it is only this small habit that will have a big impact long term

8. Never think each step is too small

9. Use extra energy and ambition to do bonus reps

   • There is no need to increase the minimum requirement

   • Instead, if you feel extra energy, do more

   • If you do want to increase it do it very slowly, but it is not recommended

10. Never set vague habits, they must be quantifiable

4 Types of Habits

1. Time cue ex. 630pm

   • Cue habits are good just for once a day

   • Cues cut out the deliberations

2. Activity is after something like eating

3. General is once per day

   • Can become a lifestyle and good habits can crowd out bad habits

   • Be deliberate about what you want in your life as your identity for general habits

4. Hybrid habit ex. a run OR bike

Create Reward Plan

• Food is a proven reward

• An anaerobic state gives you a reward with an endorphin rush

• Laughter is great

• Good to make checkmarks on board or journal

• If it is a general/no cue habit you can reward it anytime

• Other rewards ex. a good conversation or playing music instead of eating dessert will still work and help

• Brain rewards like great conversations or satisfying yourself with music will restore willpower

Writing versus phone for tracking

• Writing things down will help and is better than digitally marking things down

• Get a Large calendar where you can check off and see the progress

• Check the calendar off before bed

• Extremely important to handwrite

• Reminders are good for phone

• Also, your phone is portable so you can track it easily when traveling

When you have the habit & can add another

• There is no resistance

• It is your identity

• It is mindless action

• You don’t worry about it

• You know you will do it

• It’s boring and you just do it

Final notes

• You can have different types of cues

• You can have a 24-hour deadline option

• Ok to have a weekly quota too, but tougher to implement

• Don’t feel like a failure if you only do your mini habit and not more

• Place expectations on consistency NOT more in one day

• Be happy with over-achievement, but don’t change your requirement

• The key to success is that you will often overachieve but if something comes up you can still do the minimum level

This book was written by Stephen Guise if you want to check it out.