this post was submitted on 02 Aug 2023
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A few years ago I read a post about self improvement where someone wrote about the concept of no-zero-days to form habits. It basically means you just need to do something meaningful every day to make it count, even if it's something very small. Read one page in a book - no zero day, do 10k steps - no zero day..
Of all the things I read and tried in the past to change my behavior, get more active, learn new things etc, this by far worked the best for me and basically changed my life.
Right now I have 18 different habits I'm tracking on my phone. Things like reading, learning Spanish, doing chores, solving a puzzle on lichess, taking a cold shower, learning something about world affairs/history, taking care of my finances, meditating etc..
I don't need to do all of them, one is enough. But because they require so little effort I quickly started to do more and developed habits I don't need to force myself to do.
Now I have a 1500+ day streak on Duolingo and do 2-5 minutes of Spanish lessons every day. For more than 4 freaking years. This eventually ended up in visiting a language school in Spain last summer. One of my best vacations ever.
I read almost daily and found interest in new genres. I get enough exercise at least a few times a week. I educated myself about finances and now I don't live paycheck to paycheck, paid off my debt and started to save something.
I later read about this concept in the book Atomic Habits and found variations of it in songs like Little Acorns by the White Stripes. In the end it's about breaking things up into small, easy pieces so you don't get overwhelmed or give up before you even start.
If anyone asks me what I swear by it's this. It's like magic.
Good point. I guess I have a lot of stuff I can get rid of, donate, sell. I'll focus on that in the future
Thanks, I'll check that out. Currently I'm using the app Loop Habit Tracker which is not perfect but has widgets for every single habit which I can check off directly on my home screen
Little Acorns! That was my first exposure to this concept. Could you tell me a little more about your experience starting out, and what sort of systems you use to help? Or point me in the direction of a post for further reading (would you recommend Atomic Habits?)? I'm overdue for a big change in my life and I've been thinking about how to approach things as someone terrible at following through, so this has me interested. I'm not quite sure where to start though.
I think the reason why it worked so well for me from the beginning is because I really focused on the no-zero aspect. Make that your goal. You say you are ready for a big change. Break that up into the tiniest pieces. Be like the squirrel. If you haven't already, make today a no-zero. If reading is something you want your future self doing regularly, grab a book and read one page. Done. If you want to be more educated look something up on wikipedia that you heard on the news but have no concept of (today for me that was austerity). Done. I guess that's the secret. 0.01 is not zero. It's not the big change you have in mind but it's easy and doable. And over time these things become part of your identity. In a few weeks you are someone who reads regularly. Or someone who eats healthy stuff regularly. It's not something you dream about it's already who you are, no matter how much it is. Start with a few tiny things so you have different options to make it a no-zero and make sure to check at least one of them every day. Extend that pool of habits over time if you find new areas you want to improve on.
It was also very helpful for me (at least for some habits) to not focus on certain actions but be a little more open. The 18 things I'm tracking in the app right now are represented by emojis. The house emoji means I do something in the household. Making my bed, doing the laundry, whatever. The credit card emoji means it's about my finances. Putting some money to the side, investing in an ETF, reading something about budgeting.. it gives me more options to check off that item and extends my habits over time.
And I think it's important to be kind to yourself. I have a few things I aim for but don't check off a lot. Like writing a journal. I don't feel bad about it. I can come back to it later when other things have become more automatic. I still improve in other areas and that's fine.
What I quickly stopped doing is tracking the 'negative habits' I see regularly in these apps. Like not watching netflix, not smoking, not eating junk food. In my opinion it's way better to focus on the positives and more importantly it's much easier. If I take a cold shower in the morning or do my Spanish lesson then that's done. I'm already at no-zero and can focus on other things which is very rewarding.
Yes, I can recommend the book. It goes more into detail about how habits are formed and about tactics how you can make it easier to develop them.
But don't wait for the book. Do the 0.01 today. One acorn at a time. Be like the squirrel.
Thank you. I really appreciate you taking the time to go into detail for me.
I like this a lot. I'll be getting that book - but today's my first official no-zero day. Thanks again, wish me luck in gathering these acorns.
You can boost it a bit by tracking a few things that made you happy that day.