The Compound Effect of Small Habits
There’s a question I’ve been sitting with for years: why do some habits stick while others dissolve within weeks?
After a decade of experimenting—with meditation apps, fitness regimens, sleep schedules, and countless productivity systems—I’ve noticed a pattern. The habits that survive aren’t the ambitious ones. They’re the ones so small they feel almost embarrassing to mention.
The Problem with Ambition
When I was 25, I decided I would wake up at 5 AM, meditate for an hour, run 5 kilometers, and journal for 30 minutes—all before breakfast. This lasted exactly four days.
The problem wasn’t willpower. It was math. I was trying to add three hours of new behavior to a life that had no room for it. The system was designed to fail.
The Minimum Viable Habit
What actually worked? Starting with two minutes.
Two minutes of stretching after waking up. Two minutes of reading before bed. Two minutes of walking after lunch. These felt too small to matter—which is precisely why they worked.
The goal isn’t the activity itself. It’s the identity shift that happens when you show up consistently. You’re not trying to become fit. You’re trying to become someone who exercises. And you become that person one tiny choice at a time.
What I Practice Now
After years of iteration, my daily practice looks almost comically simple:
- Morning: 10 minutes of movement (yoga, stretching, or a walk)
- Evening: 5 minutes of reading (physical book, no screens)
- Ongoing: Taking stairs instead of elevators
That’s it. No elaborate routines. No ambitious goals. Just three small commitments I can maintain regardless of travel, stress, or life’s unpredictability.
The Compound Effect
Here’s what surprised me: these tiny habits compound.
The morning movement gave me more energy, which improved my focus at work. Better focus meant I finished earlier, which gave me more evening time. More evening time meant better sleep. Better sleep improved my morning energy.
Small habits don’t just add up—they multiply.
Questions I’m Still Exploring
- How do you maintain habits during major life transitions?
- What’s the relationship between physical health and creative output?
- Can you design your environment to make good habits inevitable?
I don’t have answers to these yet. But I’m learning that the questions themselves are valuable, as long as you’re experimenting alongside them.
What small habit has made the biggest difference in your life? I’d love to hear—reach out via email or LinkedIn.