Why isn't motivation alone enough to propel behavior change? For example, if you want to be more active, taking a walk around the block or hitting tennis balls for five minutes takes less motivation than running a marathon. The less motivation an action takes, the easier it will be to carry out that action. Whatever it is that it helps you feel successful, that's what will help wire in the habit. The third hack, in addition to making it tiny and then using an existing routine to remind you of it, is to hack your brain by calling up a positive emotion, by celebrating - whether that's fist pumps, raising your arms, doing a little dance, singing "Eye of the Tiger" in your head.
But the habit is just tiny - you only do a paragraph if that's all you want to do. That might be the perfect time for you to open a book and read a paragraph. Ask yourself, what does this habit come after? For example, reading might come after you sit down on the subway. Then you find where it fits naturally in your existing routine. So even when you're in a rush or you're sick or you're distracted, it's so tiny that you can still do it.
You make it so simple that it's almost like you have no excuse not to do it. Life Kit A Behavioral Scientist's Advice For Changing Your Life
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