Let’s imagine that you want to develop a habit of running. You are aiming at running 10 km twice a week but currently don’t do much running at all. How can you create a habit which makes you crave going for a run?
The answer: you make the habit ridiculously easy. Your Nanohabit™ should be “Put the running gear on”. That’s it. You put on the running shoes, warmup jacket and shorts. “Running for an hour” is too difficult. It’s too easy for your brain to come up with all sorts of excuses why not to do it.
The point here is that “Put the running gear on” is such a miniscule task, that your brain won’t resist it as firmly and this subsequent action leads to a series of activities. After you have put your shoes and shorts on, you feel inclined to open the door and go out for a while. When you get outside, the feel of the fresh air in your lungs initiates a feeling of jogging a little. Sooner than you realise, you will have run for 20 minutes. Next time you’ll have run for 30 mins and so on.