Nothing creates momentum like doing a little every day. After day after day of doing a little every day U will suddenly realize that U actually do a lot every day. Your friends will wonder at how U do it all.

With the exception of The Life Changing Magic of Tidying Up I've never found it helpful to jump into a new way of life all at once. That kind of plan doesn't stick, hence the millions of people who can't sustain their New Year resolution past July (not to mention March, when the gyms really start thinning out again). The moment I stumble an ambitious plan to train two hours a day I lose momentum because the stark difference between two hours a day and a zero day breaks my confidence and belief that I can change.

I prefer to integrate tiny little habits into my life. Some examples:

  • Squatting to wait for the subway.
  • Putting pull-up bars and in my doorways so I do a micro workout every time I cross a threshold. My bathroom door's pull-up has gymnastic rings on it and my bedroom door's pull-up has a punching bag in it.
  • Using the grip trainers at my desk when I get stuck on a problem at work.
  • Sleeping on a floor mattress to force myself to sleep with good posture on my back.
  • Doing Clozemaster when taking a dump.
  • Taking the stairways in my apartment building and at my office.
  • Riding my bicycle to the office whenever it makes sense.
  • Waiting until noon to eat to get in an intermittent fast.

I want to integrate more habits into my life. Currently I have a pared down list. These habits have survived my recent move into a new apartment. I lean on my environment to activate my habits. In my new space I still need to carve the grooves of time and space in which new habits will live.

Some habits that I want to reintegrate into my new existence include:

  • Meditation
  • Practicing iai kata
  • Qigong
  • Flexibility training
  • Side projects
  • Parkour
  • Gymnastics ring training

Reestablishing some of these habits involves exploring my new neighborhood and finding convenient places I can practice parkour (parkour transforms the way I see the urban environment as everything turns into a potential obstacle for training) and where I can hang gymnastic rings.

I find this incremental approach helpful because I apparently have finite though replenish-able amounts of discipline and will-power. I've found it best to invest will-power one day to carve a groove that I will fall into other days.

Sometimes it takes a lot of work to establish a powerful gravitation effect that unfolds over the course of years. For instance I lived in the same building as dojo for two years, meaning I just had to walk down some flights of stairs to get to class each day. I literally let the force of gravity pull me to my practice, and sure enough, I got to train a lot during that time.

Think about where U can make a change in your environment to put your practices in the way of your life, and then start doing a little every day.