An unknown touring comic realized that to get better at his vocation, he had to write new jokes on a daily basis. He formed his habit by putting a big red X in his calendar each day he succeeded writing a new joke.
After several days, he noticed a short chain of X’s forming in his calendar. As silly as it sounds, he didn’t want his chain to break, so he kept writing new jokes and crossing off days in his calendar. A few weeks later his new routine was established.
Today, Jerry Seinfeld is one of the most famous American comics. His technique[xxxvii] can help you stay motivated to exercise, too.
Skipping one day makes it easier to skip the next. Then the next, and the next, and your habit is gone. Try Seinfeld’s technique and set a goal to develop a long chain in your calendar (search for “don’t break the chain” or “chain calendar” or “habit streak” for useful apps for your phone if you don’t use a physical calendar).
Sometimes simple reminders are enough to keep going, and you only have to keep going for several months at most to build a permanent habit that won’t go away the moment you skip it for one day.