Building small habits systematically is one of the most effective ways to achieve long-term goals and create lasting change. It’s less about willpower and more about designing your environment and routines to make the desired actions almost inevitable.

Here’s a powerful approach, firmly grounded in the principles of James Clear’s “Atomic Habits” and BJ Fogg’s “Tiny Habits” methods: the secret lies in making your goals obvious, attractive, easy, and rewarding. I’m choosing pickleball as my example to illustrate this strategy.

Start small and, each week, zero in on two crucial aspects: during the week of 7/28, keenly observe your opponent’s body movements and paddle position; the other essential habit is to maintain a squat in a lower baseline position, bringing your paddle down.

Keep a journal, constantly monitor and reflect on your thoughts and experiences, making it a routine as essential as everyday activities! Dedicate a few minutes each day to record your feelings, challenges, and successes.

So on top of this past two days’ log

I will add on the two new habits: