Skip to main content

Your First Anchor

The Problem​

You want to build consistency, but every routine you try eventually breaks under pressure. When life gets chaotic, everything falls apart and you feel like you're starting from zero again.

The Solution​

Create one "anchor" habit—so small and simple that you can do it even on your worst days. This becomes your foundation that never breaks, no matter what else happens.

Try It (Choose Today)​

Step 1: Pick Your Anchor (5 minutes)​

Choose ONE action that meets these criteria:

  • Takes 2 minutes or less
  • You can do it anywhere
  • Requires no special equipment
  • Feels almost effortless

Examples:

  • Drink one glass of water first thing in the morning
  • Write one line in a journal before bed
  • Do one push-up or stretch when you wake up
  • Take three deep breaths before checking your phone
  • Put tomorrow's clothes out before sleeping

Choose based on gut feeling, not logic.

Step 2: Set Your Trigger (2 minutes)​

Connect your anchor to something you already do automatically:

  • "Right after I wake up, I will..."
  • "Before I brush my teeth, I will..."
  • "When I sit down at my desk, I will..."
  • "Right before I get in bed, I will..."

Write it down: "After [EXISTING HABIT], I will [ANCHOR HABIT]."

Step 3: Start Tomorrow (1 day)​

Do your anchor habit for just one day. Don't worry about streaks or perfection. Just prove to yourself that you can do it once.

When you drift (and you will):

  • Notice without judgment: "I missed my anchor today"
  • Return immediately: Do it as soon as you remember
  • Adjust if needed: Was the trigger unclear? The habit too big?
  • Keep going: No need to restart counts or feel guilty

What You'll Gain​

Week 1:

  • Proof that you can be consistent with something
  • A reliable win in your day, no matter what else happens
  • The feeling of having a habit that "just works"

Month 1:

  • A strong mental pathway that feels automatic
  • Increased confidence in your ability to build habits
  • A foundation to layer other habits onto

Over time:

  • Your personal "reset button" when everything else breaks
  • Improved comeback speed using your anchor as a foothold
  • A system that survives stress, travel, illness, and major life changes

Common Mistakes​

Making it too big: "I'll do 20 push-ups every morning" → "I'll do 1 push-up every morning"

Adding conditions: "I'll meditate for 10 minutes if I have time" → "I'll take 3 deep breaths after waking up"

Perfectionism: "I must do this every single day" → "I'll do this most days, and that's enough"

Next Level​

After 2-3 weeks, you can:

  • Add a second anchor (not before!)
  • Slightly expand your current anchor (1 push-up → 2 push-ups)
  • Use your anchor as the starting point for bigger routines

But resist the urge to upgrade too quickly. The goal is reliability, not impressiveness. This aligns with the Mindset of Adaptable Discipline—progress over perfection.

The Science​

Anchors work because they create what researchers call "implementation intentions"—pre-planned responses to specific cues. Your brain literally builds new neural pathways that make the behavior more automatic over time. Small habits also avoid the brain's resistance to change, making them more likely to stick.

Dive deeper into anchor habits in Core Habits and Anchors and learn how to design sustainable routines in Designing Low-Friction Routines.

💡 Think of it like: Learning to ride a bike by first mastering balance on a stationary bike. Once that basic skill is solid, you can add speed, steering, and tricks. Start with what never fails.