What This Habit Helps You Do
This habit helps you take action when something feels big, scary or overwhelming. It also helps you keep going over time, instead of starting strong and then fading out.
When actions feel manageable, people are far more likely to start, repeat and stick with them.
Why It Works
- Our brains are excellent at avoiding things that feel too big, too hard or too time-consuming.
- Breaking an action into bite sized chunks lowers the mental barrier to starting. It reduces fear, friction and procrastination.
- Small actions build momentum. Momentum builds confidence. Confidence makes the next action easier.
- Progress does not come from heroic effort. It comes from repeatable effort.
What to do
Start with the action you think you “should” be doing, then keep shrinking it until you reach something you can do consistently.
Use the prompts below to guide you.
Make the action smaller
Ask: “What is the smallest version of this that still counts?”
Example: Instead of “exercise for an hour”, start with “put trainers on” or “walk for five minutes”.
Make the action easier
Ask: “What could I remove to lower the effort?”
Example: Home workouts instead of travelling to the gym. Pre-chopped veg instead of whole vegetables.
Make the action simpler or less complex
Ask: “What decisions can I eliminate?”
Example: Doing the same breakfast every day rather than planning something new each morning.
Make the action shorter or quicker
Ask: “How little time could this take and still move me forward?”
Example: Planning meals for just the next two days, not the entire week.
Keep breaking it down until you reach an action that feels almost too easy. That is usually the right starting point.
Common Mistakes to Avoid
Starting with the ‘ideal’ version
If you only allow the perfect version of an action to count, you make consistency impossible.
Confusing small with pointless
Small actions feel insignificant in the moment, but they are powerful when repeated.
Jumping ahead too quickly
Let consistency earn progression. Do not upgrade the habit just because it feels easy once or twice.
What You’ll Need
- A pen and paper, or notes app
- Willingness to challenge the idea that “it’s not enough”
- Patience with yourself
That’s it.
How to Know It’s Working
- You start more quickly instead of procrastinating
- You miss fewer days
- You feel calmer and more capable around the habit
- You naturally want to do a little more over time
Consistency is the signal. Not intensity.
Your Next Check-In
Ask yourself:
- What action am I currently avoiding or struggling with?
- How can I break it down one more step?
- Is this small enough that I could do it even on a bad day?
If the answer is yes, you have found your bite sized chunk.