Insights from ‘Mini‐Habits’ by Stephen Guise

Question 1

What is the primary drawback of setting big initial requirements for a new habit?

Answer 1

It requires high motivation, increasing the likelihood of making excuses to avoid the task.

Question 2

True or False: A mini-habit should be so small that there is no excuse to skip it.

Answer 2

True

Question 3

Fill in the blank: A mini-habit is a ‘______’ behavior change that generates big results.

Answer 3

stupid small

Question 4

Why is it effective to start with a ‘micro action’ when building a habit?

Answer 4

Starting with a micro action leverages post-movement motivation, making it easier to continue the task.

Question 5

What is the basic equation Guise uses to describe the effectiveness of mini-habits?

Answer 5

One small step + Desired behavior = High probability of further steps.

Question 6

How long can it take to build a habit, according to Guise?

Answer 6

18 to 254 days, depending on the habit and the person.

Question 7

Explain the concept of ‘habit hill’ in relation to mini-habits.

Answer 7

Building a habit is like climbing a hill; once at the top, the habit becomes automatic and easier, requiring less effort.

Question 8

Fill in the blank: The urge to execute a familiar habit comes from _______, not quantity.

Answer 8

consistency

Question 9

Why is it important to be content with the minimum action in a mini-habit?

Answer 9

Being content with the minimum prevents resistance from feeling manipulated and keeps motivation high.

Question 10

True or False: Mini-habits are designed to trick the mind into doing more than the minimum regularly.

Answer 10

False; mini-habits should be genuinely satisfying at the minimum level, with additional actions being optional.

Question 11

Why might mini-habits lead to more success over time than larger, harder goals?

Answer 11

Mini-habits are sustainable and have a higher success probability, leading to significant cumulative results over time.

Question 12

According to Guise, what type of goals lead to ‘embarrassing results’?

Answer 12

Impressive goals that are too large and difficult to sustain often lead to embarrassing results.

Question 13

Application: If you want to build a habit of nightly journaling, what would be an effective mini-habit starting point?

Answer 13

Writing just one word each night in the journal.

Question 14

Fill in the blank: ‘Be the person with _______ goals and impressive results,’ according to Stephen Guise.

Answer 14

embarrassing

Question 15

Describe one benefit of giving yourself the option to do more than the minimum in a mini-habit.

Answer 15

It activates a sense of autonomy, which is a powerful intrinsic motivator and often leads to doing more voluntarily.

Question 16

True or False: Mini-habits are meant to be adjusted frequently to maintain high challenge levels.

Answer 16

False; mini-habits are meant to stay easy and sustainable to encourage consistency.

Question 17

Why might you feel discomfort if you fail to complete a familiar habit when a cue is present?

Answer 17

The brain craves consistency, and not executing a habit when its cue appears creates discomfort.

Question 18

According to Anthony Robbins, what shapes our lives more: things we do occasionally or consistently?

Answer 18

Consistently

Question 19

How can ‘bonus reps’ in a mini-habit approach affect overall motivation and autonomy?

Answer 19

Bonus reps are optional and increase a sense of autonomy, often making people more willing to continue.