How One Simple Habit Formula Changed My Life and Work Forever
/23:09/E7
Episode Summary
In this episode, I share the single most powerful strategy that changed everything for me during my Five Hour Workday experiment: habit design. I explain how I went from running on willpower to designing my day with intention using a simple formula that helped me stick to the habits that mattered most.
I talk through:
How I learned to automate willpower so I could focus on what matters most
The one simple formula I now use to design new habits
Why identity is the foundation for habits that actually stick
How I applied the four laws of habit design to change my behavior
How I stopped relying on motivation and started building momentum through tiny wins
Why celebrating my habits helped hardwire them faster
How long it really took me to install habits (hint: it wasn’t 21 days)
What I’ve Learned
1. Start with Who I Want to Become
I used to set goals based on results I wanted. But real change happened when I asked: “Who do I want to be?” When I tied my habits to identity—“I’m a reader,” “I’m a Spartan athlete,” “I’m a present father”—my behaviors started to align naturally. Each time I acted in alignment, I’d say: “That’s like me.” It was a game-changer.
2. I Use Algorithms to Make Habits Stick
I follow a simple structure: When [trigger], I will [behavior]
Examples from my day:
When I get into bed, I will pick up my book and read one page.
When I sit at my desk, I will review my vision statement before opening email.
When I finish a call, I will stand and stretch for 60 seconds.
This formula helped me remove decision fatigue and lock in powerful, automatic habits.
3. I Design Habits Using the Four Laws
From Atomic Habits, I follow these steps when building a new habit:
Make it obvious – I leave visual cues (like my book on the nightstand).
Make it attractive – I pair habits with something I enjoy (like listening to a podcast while working out).
Make it easy – I start tiny. (One page, one push-up.)
Make it satisfying – I check a box, celebrate, or simply say “That’s like me.”
To break a habit, I reverse the rules:
I make the bad habit invisible, unattractive, difficult, and unsatisfying.
Example: I removed social media apps from my phone and created friction to log in.
My Weekly Habit Design Experiment
At the end of this episode, I guide you through a 3-step process to create your own habit:
Ask Two Questions:
What’s one thing I need to stop doing?
What’s one thing I need to start doing?
Write Your Habit Algorithm:
When [trigger], I will [behavior]
Add: “That’s like me.”
Anchor It to Identity:
I want to be an energizer, so I work out in the morning.
I want to be a world-class advisor, so I review my vision before opening my inbox.
I want to be a lifelong learner, so I read one page each night.
Even better, I celebrate each habit—mini fist pump, smile, or just a simple affirmation. This tiny celebration gives me a little dopamine hit and helps the habit stick faster.
Resources That Helped Me
Atomic Habits by James Clear
With Winning in Mind by Lanny Bassham
BJ Fogg’s Behavior Design Lab at Stanford
The ONE Thing by Gary Keller & Jay Papasan
Final Takeaway
I’ve learned that I don’t need 20 new habits. I just need a few well-designed ones that I can consistently execute during the pivotal moments of my day. Those moments shape everything else.
If I stick to the formula, celebrate small wins, and connect each action to who I want to become, it’s only a matter of time before the behavior becomes automatic.
