Ever skipped a workout because you couldn’t commit to the “full thing”? 
Or avoided a task entirely because the circumstances weren’t perfect?
We’ve all been there.
But what if the secret to consistency wasn’t about doing more—but starting smaller?
Here’s what James Clear author of Atomic Habits shared in his interview with Bryan Elliott, and how you can apply it to your life.
The Real Challenge: Getting Started
Every habit boils down to a single obstacle: starting.
Think about it:
- The hardest part of a workout is lacing up your shoes.
- The hardest part of writing is opening the document.
- The hardest part of practicing guitar is picking it up.
Once you start, it’s rarely as hard as you imagined.
James Clear puts it perfectly:
“Reducing the friction of beginning is nearly always the highest-return strategy for sticking with a habit.”
The Power of “Starter Steps”
A game-changing principle from Atomic Habits: “Reduce the scope but stick to the schedule.”
When you’re low on energy or pressed for time, don’t skip the habit—scale it down.
For example:
- Too tired for a 5-mile run? Walk for 10 minutes.
- Not in the mood to write 1,000 words? Write 250.
- Can’t do a full guitar session? Play one chord progression.
These “micro versions” maintain momentum and reinforce your identity:
- “I’m someone who exercises.”
- “I’m someone who writes.”
- “I’m someone who practices music.”
Even small actions cast a vote for the kind of person you want to become.
Mental Tricks for Overcoming Resistance
When you don’t feel like doing the work, these simple shifts can help:
1. James Clear’s Strategy: “Just One More Set”
Tell yourself, “Just do the first set and see how it goes.”
Often, that small start unlocks momentum, and you end up doing more than planned.
2. Bryan Elliott’s “Sandbagging” Approach
If you’re supposed to lift a heavy weight for 8 reps, tell yourself, “I’ll just do 2.”
Once you’ve started, it’s easier to push for 3… then 4… then 6.
Both strategies reduce mental resistance by lowering the bar to action.
Why These Shifts Work
Small mindset shifts create big psychological wins:
- Lowering the Bar to Action
When the first step feels tiny and doable, it’s easier to overcome inertia. - Avoiding the “All or Nothing” Trap
Skipping a habit because you can’t do it perfectly is a recipe for failure.
Doing something—even a small version—keeps the streak alive. - The “Now That I’m Here” Effect
Once you start, momentum often carries you further than expected.
Real-Life Applications
These strategies work for nearly any habit:
1. Creative Work
- Writing: Start with “just the opening sentence.”
- Podcasting: Record “just the intro.”
2. Household Chores
- Cleaning: Commit to “just one room.”
- Dishes: Wash “just what’s in the sink.”
3. Skill Development
- Learning an instrument: Play “just one scale.”
- Studying: Review “just one chapter.”
4. Tedious Tasks
- Paperwork: Complete “just one form.”
- Decluttering: Tackle “just one drawer.”
Small actions lead to big results over time.
How to Apply These Shifts
Here’s how to start small and stay consistent:
1. Define a Baseline
Set a minimum version of your habit (e.g., 5 pushups, 10 minutes of reading).
2. Use Short-Term Self-Talk
Instead of, “I need to do a full 45-minute workout,” say, “I’ll do the warm-up and see how I feel.”
3. Attach a Trigger
Create cues to kickstart your habit:
- Workout: Put on your running shoes.
- Writing: Open the document while your coffee brews.
4. Celebrate Partial Wins
Recognize that something is always better than nothing.
The Key Takeaway
Perfection isn’t the goal. Consistency is.
By starting small and focusing on “showing up” more often than not, you’ll:
- Build momentum.
- Strengthen your identity.
- Create lasting habits.
Life isn’t perfect, and your habits don’t need to be either.
What matters is progress—one small step at a time.
This post was inspired by Bryan Elliott's interview with James Clear for Behind the Brand.
