Elastic Habits: A Flexible System for Long-Term Habit Building

This program outlines a habit-building system based on the principles of Elastic Habits, emphasizing flexibility and adaptability to ensure long-term consistency. It includes defining alternatives for habits and creating 'show up,' 'easy,' 'medium,' and 'hard' versions to accommodate varying levels of effort and commitment.

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Program Modules

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Introduction to Elastic Habits

An overview of the Elastic Habits system and its benefits for long-term habit adherence.

Introduction to Elastic Habits

Daily

An overview of the Elastic Habits system and its benefits for long-term habit adherence.

“Using this system, you can evaluate your progress and you can calculate the corresponding score for each period of time.”

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Define Your Target Habits

Identify and select 1-3 core habits you want to build.

List Potential Habits

Daily

Brainstorm a list of habits you want to develop (e.g., writing, reading, exercising).

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Select Core Habits

Daily

Choose the 1-3 most important habits to focus on.

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Define Habit Alternatives

Identify alternative activities for each habit to maintain flexibility.

Brainstorm Alternatives

Daily

For each core habit, brainstorm several alternative activities (e.g., for exercising: walking, running, core exercises).

“Choosing different alternatives is for flexibility purposes.”

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Define Four Versions: Show Up, Easy, Medium, Hard

For each alternative, define four versions: 'show up' (minimal effort), 'easy,' 'medium,' and 'hard' (challenging).

Define Versions for Each Alternative

Daily

Create 'show up,' 'easy,' 'medium,' and 'hard' versions for each habit alternative (e.g., for writing: 50 words (show up), 500 words (easy), 1000 words (medium), 1500 words (hard)).

“The purpose of the show-up version is to keep your habit alive.”

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Track Progress and Calculate Performance

Track your progress using a visual system (e.g., X for showing up, dots for easy/medium/hard versions) and calculate your performance score to gamify the process.

Create a Habit Tracker

Daily

Set up a habit tracker (e.g., calendar, app) to record your daily progress.

“If you have shown up for that habit, put a red X on your habit tracker. Then if you have done the “easy” version, put one dot below the Big X. For the “medium” version, put two dots, and finally, put 3 dots below the Big X for the “hard” version.”

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Track Daily Completion

Daily

Record the version of each habit alternative you complete daily using the defined visual system.

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Calculate Daily/Periodical Score

Daily

Calculate your daily or periodical performance score based on the point system (Show-Up: 1 point, Easy: 2 points, Medium: 3 points, Hard: 4 points).

“So, here are the rules on how to calculate your scores: Rule #1: Each version has the following scores. “Show-Up” 1 point. “Easy” 2 points. “Medium” 3 points. And “Hard” 4 points.”

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Calculate Bonus (40-day)

Daily

If you show up to one habit alternative every day for a 40-day period, you will get a bonus of 40 points.

“Rule #2: If you show up every day without missing any day in this 40-day period, you will get 40 points at the end of this Success Cycle Period!”

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What You'll Accomplish

  • Understand the core principles of Elastic Habits.
  • Identify target habits and define suitable alternatives.
  • Create 'show up,' 'easy,' 'medium,' and 'hard' versions for each habit alternative.
  • Implement a visual tracking system to monitor progress.
  • Calculate a performance score to gamify the habit-building process.
  • Utilize the system to build long-term habit consistency.