A simple & effective method to start & continue new habits

After reading this article, you’ll learn:

1. What is the “don’t break the chain“ method.

2. Why it works.

3. When & how to use it.

Have you ever started a new habit, e.g., going to the gym daily, only to stop after a few days? After the honeymoon period passes, you feel demotivated and think it’s ok to skip a day. Before you know it, a full month has passed without you going to the gym.

When you’re demotivated, you’re in the “dip” shown below:

Fortunately, there’s a simple & effective method to help you form a new habit: the “Don’t break the chain” method. While people thank Jerry Seinfeld for creating the method, according to him, he didn’t create it 🙂 

In any case, it’s a great method to follow.

All you need are a physical calendar, a pen and a goal. On each day you complete your goal e.g. exercising for 30 minutes, you mark an '“X” on the calendar. That’s it.

It takes 18 - 254 days to form a new habit. While this depends on a few things, one thing is certain - without consistency, we can just forget it. This is where the method helps.

How to get started?

1. Define your goal.

   Anything personal, professional or spiritual. e.g. meditate daily for 30 minutes / study for a certification daily for 1 hr.

2. Buy a calendar (duh).

   Don’t go digital. The physical aspect is important here.

3. Start small.

   Go from 0 to 1, not 100. e.g. if I’ve been inactive for a long time, then the aim should be to walk / run for 10 minutes daily and then build up, not to run 5 km on day 1.

4. Accountable.

   If you cannot be accountable to yourself, tell your friend/ girlfriend that you’ll pay them $50 for every missed day. You’ll be automatically motivated.

5. Don’t be too harsh on yourself.

   We’re not machines. It’s essential to take a break / follow a schedule which suits you and your goal. e.g. going to the gym daily may lead to injuries, if there are no rest days and if you push yourself to the limit.

Why does this work?

1. It’s visual.

   Rather than keeping a file somewhere in your phone or computer, the physical calendar will be visible to you. It’s a reminder of your daily goal.

2. It’s simple.

   Pen and paper, and your goal. That’s all there is.

3. You see your progress daily. It feels good.

   You know the satisfaction you get when you complete a task on your to-do list? You get to do that daily. And it will feel good.

4. Momentum, motivation, and accomplishment.

   Looking at the chain of unbroken X’s, you will be motivated to continue. The momentum will push you forward.

Hope the “don’t break the chain” method will help you in daily life.

And if so, share the article with your friends and family.

Further reading

1. Jerry Seinfeld's Productivity Secret.

2. Don’t Break the Chain: Enjoying the Process with Jerry Seinfeld