How to build habits that stick when life gets in the way

AKA The Never Miss Twice Principle

According to a study published in the European Journal of Social Psychology, missing a new habit once won't affect it in the long term.

But missing it twice in a row increases the odds that you'll fail.

I've been a victim of this in the past.

I can be consistent with a habit until life gets in the way. Then I end up missing more than a day. As soon as I miss more than one day, it becomes harder to get back into the habit building pattern.

I feel like I've lost momentum and the habit building stops.

So how can you make sure you don't miss twice?

"Reduce the scope to stick to the schedule."

This what best-selling author James Clear advises.

In a podcast interview with Tim Ferriss, James advises reducing the habit to the smallest version you can do to help you stick to the schedule.

Don't have time for a full workout? Do one set.

Don't have 30 minutes reading time today? Read 1 page.

Why does it work?

When building habits we believe we've got to do it properly or do nothing.

Reducing the scope lets you to introduce flexibility into the process.

Allowing it to flow with life and adapt instead of becoming rigid and snapping when life's pressure rises.

So the next time you're trying to build that new habit and life gets in the way, remember to reduce the scope so you never miss twice.

H/t to the below articles

The "Never Miss Twice" Principle is from this article (https://nesslabs.com/habit-trackers)

This article from James Clear gives a good explanation.

https://jamesclear.com/second-mistake