The 1 Push-Up Rule - Transform Your Habits with Simplicity

Have you ever struggled to implement a new habit? Make it stick by following the 1 Push-Up Rule. Here’s how:

Why Start Small with the 1 Push-Up Rule?

When it comes to adopting new habits, the key is to start as easy as possible. The goal is to finish thinking, "Wow, that was ridiculously easy!" I call this the 1 Push-Up Rule.

Why is this important? Our habits shape our lives more profoundly than any other factor. Good habits bring us closer to our dreams, while bad habits set us back. Therefore, it's crucial to learn how to make new habits stick.

My Personal Journey with Habit Formation

I strive to optimize everything I do to realize my potential. Before I understood the science of habits, I failed to implement many. Take daily push-ups, for instance. I started with 20 push-ups daily—my maximum at the time—aiming for the kind of transformation you see in those "10,000 push-ups in a month" YouTube videos. But after a few days, life intervened, and I quit.

Learning from the Experts: James Clear and Pavel Tsatsouline

Then, I stumbled upon a post by habits expert James Clear, outlining three steps to develop new habits:

1. Make it easy
2. Increase gradually
3. Keep it easy

I tried again and managed for 2-3 weeks. However, I likely didn't adhere to the third rule strictly enough, pushing my limits and making the process feel difficult and time-consuming.

Later, I discovered the concept of "Greasing the Groove" by legendary strength trainer Pavel Tsatsouline. It suggests that to master an exercise, like push-ups, you should do it frequently but in small, manageable amounts. For instance, do a few push-ups every time you leave your desk.

Combining Clear’s and Tsatsouline’s Methods

This was my eureka moment. Combining Clear’s habit principles with Tsatsouline’s training methods, I started with one push-up per day, increasing by one each day for the first week. After that, I only increased by one push-up per week. This approach kept it ridiculously easy at first and still manageable for the entire 66 days until the habit stuck.

The Long-Term Impact

Over 66 days, that’s 720 push-ups.

Over a year, that’s 11,868 push-ups or 32 push-ups per day—a significant increase from the single push-up I started with.

Why Starting Easy Makes Sense

This idea makes intuitive sense. If you want to start climbing, you don’t begin with your personal Mount Everest. You start with the easy section of your local boulder wall. The problem with starting too hard or too time-consuming is that it becomes difficult to stick with the action long enough to form a habit.

The Key Takeaway: Build the Habit First

When developing a new habit, the goal should be to build the habit, not to see massive results immediately. To maximize your chances of sticking to the action long enough for it to become a habit, make it ridiculously easy. After 66 days, or once you’ve established the habit, you can increase the difficulty if you want. Or you can continue with what has worked so far.

A Practical Example: Boiling a Frog

Think of it like the story of boiling a frog in water that doesn't notice the temperature rising.

While building the habit, it should be so easy that you hardly notice the increasing reps. Over time, the actions you take will compound, and you’ll start seeing results. This is the essence of the 1 Push-Up Rule.

Applying the 1 Push-Up Rule to Different Areas

The beauty of the 1 Push-Up Rule is that it can be applied to any new habit you want to develop.

• Want to start writing? Don’t start with 30 minutes per day. Start with 1 minute.
• Want to follow a healthier diet? Don’t overhaul your entire meal plan. Start with improving breakfast.
• Want to increase your mobility? Begin with one exercise for one minute before bed.

The same principle applies to everything. Ask yourself: What is the absolute easiest action I can take to start developing this habit? Then, do that daily and increase the reps weekly for 66 days or until the habit is established.

Key Takeaways

The 1 Push-Up Rule is a powerful method to build lasting habits by starting small and gradually increasing effort. By keeping it simple, you can transform your life one step at a time. Start today, and see the difference it makes!

Author: Marius Norheim