Chapter 1: The Importance of Tiny Habits

In 2024, my primary aim is to cultivate the habit of consistency, regardless of how minor the steps may seem. I often find myself losing momentum as I wait for the "ideal" moment to start new endeavors—whether it's hitting the gym, writing a blog, launching a YouTube channel, or embarking on a side project. This year, even the tiniest adjustment in my habits towards something I genuinely enjoy will suffice.

As a retired American boxer once said:

This quote highlights the challenge of starting new habits and the necessity of persistence.

“The heaviest weight at the gym is the front door.” — Ed Latimore

Instead of fixating on monumental goals, what if we concentrated on simply showing up and enhancing our lives by just 1% each day? This could mean slightly reducing our dessert intake, reading a few additional pages of a book, or adding an extra repetition to our workout routine. These may seem like small changes, but they contribute to our overall improvement, don't they?

Slow and steady wins the race, reminiscent of the classic tale of the tortoise and the hare. Though the hare was quicker, the tortoise triumphed through consistent effort. Incremental progress of just 1% daily can ultimately lead to significant transformations.

Society often pressures us to achieve results quickly. However, there's merit in a gradual approach. As James Clear stated, “You should be far more concerned with your current trajectory than with your current results.”

As the author of Atomic Habits suggests, when we find joy in the process rather than solely in the outcome, we grant ourselves the freedom to be content in the present rather than waiting for our goals to materialize. Each day, we should strive for that small 1% improvement. While it may seem insignificant today, the compounding effect will eventually yield remarkable results, albeit over time.

Just show up, make tiny improvements, and savor the journey!

“No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.” — Tony Robbins

You might be wondering, "How can we maintain consistency in our habits?" While there's no singular answer, several elements come into play. A critical factor is our systems.

For instance, back in 2019, I managed to shed 18.5 kg (around 40 lbs) in under six months due to a system I developed. This system combined intermittent fasting with a keto diet. Living in an environment with limited snacks and having a gym nearby made it easier to maintain my routine. My mother-in-law also prepared a variety of vegetables for every meal.

Interestingly, my focus wasn't on weight loss. Instead, I concentrated on refining my system. This realization made me understand why I had previously struggled to reach many of my goals; I had been overly fixated on the end result instead of the habits and systems that foster change.

While goals can provide direction, achieving them without a supportive system can be challenging. If I had been surrounded by my favorite snacks and had to travel further to the gym, my chances of success would have diminished significantly.

Your system encompasses how frequently you practice, how you break down challenges, and your approach to receiving feedback from mentors.

“If you want better results, then forget about setting goals. Focus on your system instead.” — James Clear

I’m not suggesting that goals are irrelevant. They are valuable for establishing direction, yet systems are essential for facilitating real progress. The real issue arises when we spend too much time visualizing our goals rather than experimenting with our systems.

I encourage you to reflect on three questions:

1. When was the last time you achieved a goal?
2. What was that goal?
3. What system did you implement to reach it?

I’m eager to hear your insights! Good luck on your journey as we step into 2024!

Chapter 2: The Lasting Impact of Tiny Habits

Tiny habits can create profound changes in our lives.

This video explores how small, consistent habits can have a lasting impact without the need for willpower.

Chapter 3: The Science of Making & Breaking Habits

Understanding the science behind habits can empower us to make lasting changes.

This video delves into the mechanisms of forming and breaking habits, providing insights into effective strategies for personal growth.