The Science of Habit Formation

Research on habits points to a few clear rules:

• Start absurdly small — 5 pushups is easier to sustain than a 60-minute session because the barrier to starting is nearly zero
• Attach to an existing habit — "after I brush my teeth, I do 5 pushups" uses a routine you already have as the trigger
• Never miss twice — missing one day is human; missing two starts a pattern of not showing up
• Track your streak — visible consistency becomes its own motivation.