Part 1 Introduction to Mini habits
How it Began: the one push-up challenge
For good habit only
A brief synopsis of Mini Habits
About habits and the brain
Part 2 how your brain works
slow-changing, stable Brains
A stupid repeater and a smart mananger
the prefrontal cortex
the basal ganglia
Part 3 Motivation Vs. Willpower
the many problems with "getting motivated"
why willpower beats motivation
how willpower works
Park 4 the strategy of Mini habits
using willpower the mini habits way
how mini habits expand your comfort zone
the two moments of resistance
mini habits in the moment
Part 5 the mini habits difference
mini habits can compete with your existing habits
small steps and willpower are a winning team
other methods will tell you it's ok to let up too soon
mini habits increase your self efficacy
mini habits give you autonomy
mini habits marry the abstract and concrete
mini habits destroy fear, doubt, intimidation and hesitation
mini habits create insane bonuses of increased
mindfulness and willpower
Part 6 Mini habits - eight small steps to big change
step 1 choose your mini habits and habit plan
step 2 use the why drill on each mini habit
step 3 define your habit cues
step 4 create your reward plan
step 5 write everything down
step 6 think small
step 7 meet your schedule and drop high expectations
step 8 watch for signs of habit
Part 7 eight mini habit rules
1 never, ever cheat
2 be happy with all progress
3 reward yourself often, especially after a mini habit
4 stay level-headed
5 if you feel strong resistance, back off and go smaller
6 remind yourself how easy this is
7 never think a step is too small
8 put extra energy and ambition toward bonus reps, not a bigger requirement
Final words
an optional modification
apply this strategy elsewhere
want more？