1. Fix the dates
October 1 to December 31. A finish line you can see is what makes it a challenge and not a lifestyle you'll drift away from.
2. Three to five habits, seven at most
Every extra habit makes each one easier to skip. Five done for 92 days beats ten done for two weeks.
3. Make every habit checkable
"Get fit" can't be checked off. "Train 45 minutes" can. If you can't answer yes or no at 11pm, rewrite it.
4. Set the floor, not the ceiling
Write the minimum you'd still do on your worst day. You can always do more; the rule is what you never do less than.
5. No edits once you start
Signed terms stay signed. You can add a habit later, but never soften or drop one. Otherwise every hard day turns into a renegotiation.
6. Missing a day isn't quitting
A missed day is a missed day. Never miss two in a row. Your score is the share of promises you kept, not whether you were perfect.
7. Decide your sick-day rule in advance
Illness and travel happen in three months. Allow yourself a small number of frozen days, such as one every 30 days, and decide that before October, not on the day.
8. Record your starting numbers
Weight, run time, savings, screen time. On January 1 the numbers tell you what changed when the mirror can't.
9. Get someone to hold you to it
A friend on the same goals, a group, or a duel. Being seen is the cheapest motivation there is.
10. Post results, not plans
Keep it quiet until you have something to show. Announcing a goal feels like progress and makes the work easier to skip.
An example rule set
- Train 45 minutes, 5 times a week.
- 10,000 steps every day.
- Read 20 pages every day.
- No phone for the first 30 minutes after waking.
- In bed by 11pm.
- Big goal by December 31: read 10 books.