Elastic Habits

1. Elastic habits adapt to your life, combining flexibility with consistency

"Elastic Habits is more than the evolution of Mini Habits: it re-thinks how to approach habits."

Flexibility meets consistency. Elastic habits are designed to adapt to the changing circumstances of your life while maintaining the consistency needed for habit formation. This approach recognizes that life is fluid and unpredictable, and rigid goals often fail because they can't accommodate this reality.

Three key components:

• Vertical flexibility: Multiple levels of achievement for each habit
• Lateral flexibility: Various ways to complete each habit
• Daily commitment: Showing up every day, even if only at the minimum level

By combining these elements, elastic habits provide a framework that's both robust and adaptable. This allows you to maintain momentum on your busiest days while still pushing yourself when you have more time and energy.

2. Three levels of success: Mini, Plus, and Elite

"Wouldn't it be nice if you could choose whether to fly, know the future, or master new skills, depending on the exact momentary circumstances of your life?"

Tiered achievement system. Elastic habits offer three levels of success for each habit: Mini, Plus, and Elite. This tiered system allows you to adapt your goals to your daily circumstances while still making progress.

• Mini: The easiest level, designed to be achievable even on your worst days
• Plus: A moderate challenge, representing a respectable accomplishment
• Elite: The highest level, representing significant progress or mastery

This system leverages different motivational sweet spots:

1. Attainability (Mini): Ensures consistent action and builds self-trust
2. Respectability (Plus): Provides a sense of meaningful accomplishment
3. Greatness (Elite): Connects to your larger aspirations and potential

By offering multiple levels of success, elastic habits keep you engaged and motivated, regardless of your daily circumstances or energy levels.

3. Lateral flexibility: Multiple ways to complete each habit

"With lateral flexibility, you can alter the application, terrain, and intensity of your habit, depending on your current situation."

Diverse paths to success. Lateral flexibility allows you to choose from multiple ways to complete each habit. This adaptability ensures that you can always find a way to make progress, even when faced with unexpected obstacles or changing circumstances.

Benefits of lateral flexibility:

• Accommodates different energy levels and time constraints
• Allows for active rest days without breaking your streak
• Keeps habits fresh and engaging over time
• Helps you discover new ways to pursue your goals

Example: An exercise habit might include options like weightlifting, cardio, yoga, or taking a long walk. This variety allows you to maintain consistency while adapting to your body's needs and your daily schedule.

4. Freedom and choice increase motivation and sustainability

"Action birthed from freedom is more powerful and effective than action birthed from brute force."

Empowerment through autonomy. The elastic habits system emphasizes freedom and choice, recognizing that people are more motivated and consistent when they feel in control of their actions. This approach contrasts with rigid goal-setting methods that often lead to feelings of restriction and eventual rebellion.

Key aspects of freedom in elastic habits:

• Daily choice of habit level (Mini, Plus, or Elite)
• Selection from multiple lateral options
• Ability to adjust targets as needed

By providing this flexibility, elastic habits tap into intrinsic motivation, making the pursuit of goals feel less like a burden and more like an empowering choice. This sense of autonomy increases the likelihood of long-term success and habit sustainability.

5. Self-trust builds through consistent small wins

"Trust is lost by breaking a commitment; it is gained by meeting a commitment. This is the case regardless of the size of the commitment."

Building confidence incrementally. The elastic habits system emphasizes the importance of self-trust in achieving long-term success. By starting with easily achievable Mini goals, you create a pattern of consistent wins that gradually build your confidence and self-efficacy.

How elastic habits build self-trust:

1. Ensure daily success through attainable Mini goals
2. Provide opportunities for larger wins (Plus and Elite) when you're ready
3. Allow for "active rest" days without breaking your streak
4. Encourage self-compassion by valuing all levels of achievement

As you consistently meet your commitments, even small ones, you develop a stronger belief in your ability to follow through on your intentions. This increased self-trust becomes a powerful motivator for tackling larger challenges and pursuing more ambitious goals.

6. Track progress visually and quantitatively

"Tracking is the most important component of habit pursuit because it enables consistency."

Tangible progress monitoring. The elastic habits system emphasizes the importance of tracking your progress both visually and quantitatively. This dual approach provides immediate feedback and long-term motivation.

Key elements of tracking in elastic habits:

• Visual tracking: Use color-coded stickers or symbols to mark daily achievements
• Quantitative scoring: Assign points to different levels of achievement (Mini=1, Plus=2, Elite=3)
• 15-day checkpoints: Evaluate progress and adjust goals every two weeks
• Bonus points: Reward streaks and exceptional performance

Benefits of this tracking system:

• Provides a clear overview of your progress
• Encourages consistency through visual reinforcement
• Allows for objective evaluation of performance
• Gamifies the habit-building process, increasing engagement

By making your progress tangible and measurable, elastic habits help maintain motivation and provide valuable insights for ongoing improvement.

7. Reactivity and proactivity work together for optimal results

"To maximize your potential each day, you need to be both reactive and proactive."

Balanced approach to action. Elastic habits recognize the value of both reactive and proactive behaviors in achieving long-term success. This balanced approach allows you to adapt to unexpected circumstances while still maintaining forward momentum towards your goals.

Reactive elements in elastic habits:

• Adjusting habit levels based on daily energy and circumstances
• Using Mini goals as a safety net on challenging days

Proactive elements in elastic habits:

• Setting ambitious Elite goals to push your limits
• Planning ahead for potential obstacles

By combining reactivity and proactivity, elastic habits create a resilient system that can withstand life's unpredictability while still driving consistent progress. This approach acknowledges that success comes not just from pushing forward relentlessly, but also from strategically adapting to the changing landscape of your life.

8. Commit to showing up daily, not specific outcomes

"If you show up in some capacity every day, good things will happen. I promise you that."

Consistency over perfection. The core commitment in elastic habits is to show up every day, rather than achieving specific outcomes. This shift in focus removes the pressure of meeting rigid expectations and instead emphasizes the power of consistent action.

Benefits of committing to daily action:

1. Builds momentum and reinforces habit formation
2. Reduces resistance and procrastination
3. Allows for natural fluctuations in performance
4. Promotes a growth mindset by valuing effort over outcomes

By prioritizing daily engagement over specific achievements, elastic habits create a sustainable approach to personal growth. This commitment to showing up, even if only at the Mini level, ensures that you maintain forward momentum and continue building the neural pathways necessary for long-term habit formation.

9. Use reverse exceptions to build positive momentum

"Make as many beneficial exceptions as you can, and you might see those exceptions turn into life-changing rules."

Leveraging exceptions positively. Reverse exceptions flip the common pattern of making exceptions for unhealthy behaviors. Instead, they encourage you to make exceptions in favor of positive actions, gradually building momentum towards better habits.

How to use reverse exceptions:

1. Identify opportunities for small positive actions
2. Frame these actions as "just this once" exceptions
3. Use language like "just" to make the action feel more approachable
4. Build on these exceptions to create positive patterns

Examples of reverse exceptions:

• "I'm tired, but just this once, I'll do a few push-ups before bed."
• "I don't usually read, but I'll just read one page of this book today."

By consciously making exceptions for beneficial behaviors, you create opportunities to build positive momentum and gradually shift your default patterns. This approach harnesses the power of small, seemingly insignificant choices to create meaningful long-term change.

Last updated: October 3, 2024