I think the biggest reason is this: we set the bar way too high.

By setting the bar high, we make the new habit complicated and hard to follow through. "If I don't work out for 3 hours, it doesn't count, so I might as well not do it - what's the point - I'll do it tomorrow". This is what the voice in our heads talks like. And we listen.

Its name is rationalization and its job is to persuade you away from doing anything uncomfortable in the short term (but rewarding in the long term).

The solution to this problem is this. At the beginning of starting a new habit, quality, and quantity are irrelevant. It doesn't matter how many of whatever you do. It doesn't matter how well you do it. All that matters is that you do the activity.

So, if your goal is to make running a habit, then putting on the running shoes and going out for a one-minute run, counts as a success. It's a massive success, even if you would think it's not.

Why is doing something like this a success story?

Because you did the thing. That's all that matters.

The magic here is that after a while you want to amp up the game naturally. I mean, how long do you imagine going for a one-minute jog? At one point you'll feel it's ridiculous and maybe run 10 minutes. Then, after a while it's maybe 20, then 60. And if you keep doing the action consistently, you'll be able to run a marathon - literally and figuratively - quite soon.

Running is one example, but this applies to virtually everything. By setting the bar low, it is easy to do, you take away all the excuses, and after a while, your brain wants to improve the action naturally - without you having to force it. And by that time the habit is already much stronger too!

So, there you go. No excuses!

Take care and until next time! K.