Why Most People Suck at Habits
Let’s be honest, most habit advice is nonsense. You wake up on Monday, all fired up, swearing you’ll meditate, hit the gym, eat kale, journal, and probably achieve enlightenment before lunch.
Fast forward two weeks… and you’re in sweatpants, inhaling Doritos, binge-watching Netflix.
The problem isn’t you, It’s your system. Motivation fades faster than cheap cologne, willpower runs out, and your “new you” collapses like a bad Jenga tower.
That’s why I made The Growth Loop. It’s a dead simple, 3-step framework that actually works: start small, stick with it, and let it snowball.
Step 1: Anchor It (Hook It to Something You Already Do)
If your plan is to just remember your new habit, you’re screwed. Your brain is already juggling bills, work drama, and what’s for dinner.
Instead, anchor your habit. Attach it to something you already do without thinking.
- Floss after brushing your teeth.
- Stretch after your morning coffee.
- Journal right after opening your laptop.
Anchoring is like setting a trap for your brain. Suddenly, doing the habit feels automatic instead of another thing on your to-do list.
Step 2: Shrink It (Make It So Easy It’s Dumb Not to Do It)
Here’s how most people fail: they go all in on Day 1.
“I’m gonna run 5 miles every day”
“I’ll write a novel before breakfast”
“I’ll meditate for an hour”
Yeah… no you won’t.
Instead, shrink it down until it feels almost embarrassingly easy:
- Running? Just put your shoes on and step outside.
- Journaling? Write one sentence.
- Meditating? Take one slow breath.
The hardest part isn’t doing the thing—it’s starting. Once you start, momentum does the heavy lifting.
Step 3: Reward the Win (Close the Loop)
If your new habit feels like torture, your brain won’t do it again. You need a reward. That’s why Instagram is addictive it’s basically a dopamine slot machine.
So give yourself a hit of satisfaction:
- Say “Hell yeah, I did it” (talking to yourself is underrated).
- Track it with a streak app, calendar, or sticky notes.
- Pair it with something fun like only listening to your favorite podcast while walking.
Rewards seal the deal. They teach your brain: “This feels good. Let’s repeat it.”
The Growth Loop in Real Life
A buddy of mine bought a fancy gym membership, the best sneakers, and started bragging about his “fitness grind.”
Two weeks later? He was basically donating to the gym.
Then he tried The Growth Loop:
- Anchor → Leave gym clothes by the door after brushing his teeth.
- Shrink → Do one push-up. That’s it.
- Reward → Cross off the calendar with a big red “X.”
That one push-up turned into ten. Ten turned into twenty. Eventually, he actually went to the gym. Motivation didn’t get him there—the system did.
Why The Growth Loop Works (Without the Boring Science)
Here’s the gist: The Growth Loop gives your brain the three things it needs:
- Cue (Anchor): You know exactly when to do it.
- Ease (Shrink): You can actually start.
- Reward (Close the Loop): You want to do it again.
Do this enough times and boom—you don’t just have a habit, you have an identity. Suddenly you’re not “trying to work out,” you are the kind of person who works out.
That’s The Growth Loop. No fluff. No waiting for the “perfect time.” No magical motivation fairy. Just a simple loop that makes habits stick.
Start small, spin the loop, and let it grow on autopilot.