TL;DR
A practical guide argues you should build systems, not chase goals, and lower the barriers that block action. Techniques include incremental gains, removing distractions, and clearing mental commitments to free willpower.
What happened
The piece lays out a strategy for forming durable habits by focusing on systems rather than one-off goals. Drawing on ideas from James Clear’s work and examples from productivity writing, the author recommends minimizing friction—simple moves like keeping running shoes by the door or filling the fridge with healthy food—to make the desired behavior easier to start. Small, steady increases in effort are preferred to dramatic leaps; apps such as Couch to 5K and the old Seinfeld “don’t break the chain” approach are cited as ways to sustain momentum. The essay also emphasizes countering distraction (for example, swapping a phone stopwatch for an inexpensive analog watch during a plank) and training the will with low-stakes exercises. Finally, it suggests auditing and closing unresolved commitments—what David Allen calls “open loops”—to reclaim mental energy for new habits and recommends committing to a continuous practice for roughly 90 days as a practical target.
Why it matters
- Systems reduce reliance on fleeting willpower, increasing the chance a behavior becomes routine.
- Removing small sources of friction makes starting an activity easier and less likely to be abandoned.
- Incremental progress keeps motivation sustainable and reduces discouragement from unmet expectations.
- Managing distractions preserves attention for the task at hand, improving consistency and focus.
Key facts
- The author urges building systems rather than setting discrete goals, an idea tied to James Clear’s Atomic Habits.
- Practical friction-reduction examples include placing shoes by the door and stocking the fridge with healthy foods.
- The writer chose bodyweight exercises because they require minimal setup, avoiding the friction of equipment or travel.
- Incremental progress is recommended—do slightly more than last time (e.g., read 21 pages instead of 20).
- Some habit-formation estimates span about 60 to 243 days; the author reports personal success aiming for roughly 90 days.
- WIRED editor Adrienne So and director Michael Calore are cited with tips: prepping gear and using Couch to 5K respectively.
- A simple accountability technique is the Seinfeld-style calendar chain: mark each day you complete the work and keep the chain intact (the anecdote is described as apocryphal).
- To reduce distraction the author switched from a phone stopwatch to an inexpensive analog watch and prefers paper notebooks over digital trackers.
- Clearing ‘open loops’—deciding what to do with pending commitments—can free mental bandwidth, an idea from David Allen’s Getting Things Done.
What to watch next
- The initial 90-day period the author recommends as a practical window for establishing a new habit.
- Small sources of friction or micro-distractions (phones, missing gear) that can derail attempts to start.
- Unresolved commitments or ‘open loops’ that sap mental energy and make adopting new behaviors harder.
Quick glossary
- System: A repeatable process or environment designed to make a behavior automatic rather than relying on single goals.
- Friction: Anything in the environment or routine that makes it harder to start or continue a behavior.
- Incremental progress: Improving performance or effort by small amounts over time rather than attempting large leaps immediately.
- Open loop: A pending task or commitment that occupies mental space until it is resolved or decided upon.
- Willpower training: Deliberate, low-emotion exercises aimed at strengthening the capacity to act despite resistance.
Reader FAQ
How long does it take to form a new habit?
Estimates cited in the piece range from about 60 to 243 days; the author recommends aiming for roughly 90 days as a practical target.
Should I take days off while building a habit?
The author advises not taking days off for the first 90 days for non-physical habits; for exercise habits, rest days may still be needed.
What are simple ways to reduce friction?
Concrete examples include placing workout shoes by the door, prepping gear in advance, or keeping healthy food visible in the fridge.
How do I stop a bad habit?
The author avoids detailed instructions on stopping bad habits in the piece and refers readers to James Clear’s Atomic Habits for guidance.
SCOTT GILBERTSON GEAR JAN 1, 2026 7:00 AM How to Start (and Keep) a Healthy Habit Whether you want to run a marathon or learn to play the guitar, here’s…
Sources
- How to Start (and Keep) a Healthy Habit (2026)
- Build or Break Habits Using Science-Based Tools
- To Start a New Habit, Make It Easy
- 5 Ways to Actually Make Your Habits Stick – Mel Robbins
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