Life Is a Competition with Yourself, Not Others (The Art of Improvement)

Life is a competition with yourself, not others, and that is the thought for today. In this episode of 7 Good Minutes, we explore the art of improvement and how to conquer procrastination with secret tips and strategies. Our goal is to shift your perspective on procrastination, turning it from a roadblock into a stepping stone for success.

We provide invaluable insights and practical guidance to help you overcome the inertia of delay and ignite the drive to act. Whether you're starting a new habit, pursuing your goals, or striving for personal growth, this episode equips you with the tools to triumph over procrastination and accelerate your journey toward success.

When it comes to forming new habits, the key is to start small. Many people get too excited about making a change and end up doing too much too soon. It's important to remember that excitement is great, but you want to stay fired up for the long haul. Start by focusing on the small actions and make it easy for yourself. For example, if you want to read every day, start with just one page. If you want to exercise, begin with a short walk.

By scaling down your habits into two-minute activities, you create a gateway habit that leads to more productivity. The goal is to get started and keep going, making consistent progress toward your goals. So, remember, life is a competition with yourself, and by conquering procrastination and forming small habits, you can achieve the success you desire.

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The Challenge of Forming New Habits

Forming new habits can be a daunting task. Whether it's trying to incorporate exercise into your daily routine or cutting out unhealthy snacks, changing your behavior requires effort and consistency. But fear not! With the right approach, you can overcome this challenge and make lasting changes in your life.

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Starting Small vs. Starting Big

When it comes to forming new habits, there's often a debate about whether it's better to start small or dive right in with a big change. While both approaches have their merits, starting small can be more effective in the long run. When you start with small, manageable habits, you build momentum and create a sense of achievement. This helps you stay motivated and allows for gradual, sustainable progress.

The Power of Excitement

Excitement is a powerful catalyst for change. When you're excited about forming a new habit, you're more likely to stick with it. So, instead of dreading the change, find ways to get excited about the positive impact it will have on your life. Maybe it's envisioning the improved health and fitness you'll gain from regular exercise or the increased productivity from setting aside time each day for focused work. Whatever it is, tap into that excitement to fuel your motivation.

The Importance of Easy Habits

Making habits easy and manageable is crucial for long-term success. When a habit feels overwhelming, it can be tempting to give up before even starting. That's why it's essential to break down your desired habit into smaller, achievable steps. For example, if you want to start reading more, start with just five minutes of reading each day. This makes the habit feel less intimidating and more attainable, increasing your chances of sticking with it.

The Gateway Habit Strategy

The gateway habit strategy is a game-changer when it comes to forming new habits. The idea is to start with a small, quick habit that acts as a gateway to more significant changes. This habit should take no more than two minutes to complete. Why two minutes? Because it's a minimal commitment that removes the barrier to starting. Once you've built consistency with the gateway habit, you can gradually increase the time or effort invested, leading to more substantial changes over time.

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Overcoming Overwhelm

Overwhelming can be a major roadblock when trying to form new habits. It's easy to feel overwhelmed by the prospect of making significant changes or taking on multiple new habits at once. To overcome this, focus on the present moment and start with just one habit. By breaking down your goal into smaller steps and focusing on one at a time, you can reduce overwhelm and increase the likelihood of successful habit formation.

Focusing on Small Starts

Small starts are the building blocks of lasting change. Instead of fixating on the end result, shift your focus to the process itself. By celebrating small wins along the way, you create a positive association with the habit, making it more likely to stick. So, instead of worrying about how far you have to go, focus on taking that first step and building it day by day. Remember, every step forward is progress!

Creating Daily Habits

Daily habits are a powerful tool for long-term change. When a habit becomes part of your daily routine, it becomes ingrained in your lifestyle. Whether it's waking up early, meditating, or journaling, incorporating habits into your daily life helps them become second nature. The key is consistency. By committing to doing the habit each day, you reinforce the behavior and make it easier to maintain over time.

The Long-Term Perspective

Forming new habits isn't just about short-term results; it's about creating lasting change. Embrace a long-term perspective and prioritize habits that will benefit you in the long run. Instead of seeking instant gratification, focus on the long-term rewards and improvements in your well-being, productivity, and overall happiness. Remember, change takes time, but the payoff is worth it.

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Life as a Competition

Finally, view life as a competition with yourself. Instead of comparing your progress to others, focus on being a better version of yourself each day. Set personal goals, celebrate your achievements, and don't let setbacks discourage you. Remember that everyone has their own journey, and the only competition that truly matters is the one with yourself. Take pride in your progress and keep pushing yourself to grow.


Forming new habits may seem challenging, but with the right approach, it becomes an achievable goal. Start small, harness the power of excitement, and focus on making habits easy and manageable. Embrace the gateway habit strategy, overcome overwhelm, and celebrate small starts.

Incorporate daily habits into your life, maintain a long-term perspective, and view life as a competition with yourself. By following these strategies, you can successfully form new habits and create positive change in your life. Remember, it's not about perfection but about progress. So take that first step and embark on your habit formation journey today!

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