One slip is an accident; two slips is the start of a new pattern—always get back on track after a single miss.
From Atomic Habits by James Clear
This rule addresses the common problem of a single lapse becoming a complete relapse. Missing once is inevitable and acceptable; missing twice is when a new (bad) habit begins to form. The key is to have a plan for getting back on track immediately after a miss. This prevents the all-or-nothing thinking that causes people to abandon habits entirely after a single failure.
You miss your morning workout on Monday. Instead of thinking 'I've already blown it this week,' you commit to working out Tuesday without fail. The Monday miss was an accident; Tuesday determines whether it becomes a pattern.
Missing once means you've failed and should start over, when actually the key is to get back on track immediately rather than waiting for a 'fresh start' like Monday or January 1st.
A framework for building habits: make it obvious (cue), attractive (craving), easy (response), and satisfying (reward).
FrameworkLasting behavior change comes from shifting your identity (who you are) rather than focusing on outcomes (what you achieve).
Mental ModelProgress accumulates invisibly beneath the surface before suddenly becoming visible, like ice melting at 32 degrees.
Mental ModelA specific plan that states when, where, and how you will execute a behavior: 'I will [behavior] at [time] in [location].'
TechniqueAnchoring a new habit to an existing habit using the formula: 'After I [current habit], I will [new habit].'
TechniqueScale down any habit to a two-minute version to overcome starting friction: 'Exercise for 30 minutes' becomes 'Put on workout clothes.'
TechniqueBehavior is shaped by environment more than willpower; design spaces to make good habits obvious and bad habits invisible.
PrincipleFocus on the process (systems) that leads to results rather than the results themselves (goals) for sustainable progress.
PrincipleOne slip is an accident; two slips is the start of a new pattern—always get back on track after a single miss.
You miss your morning workout on Monday. Instead of thinking 'I've already blown it this week,' you commit to working out Tuesday without fail. The Monday miss was an accident; Tuesday determines whether it becomes a pattern.
Missing once means you've failed and should start over, when actually the key is to get back on track immediately rather than waiting for a 'fresh start' like Monday or January 1st.
Never Miss Twice is explored in depth in "Atomic Habits" by James Clear. Distilo provides a deep AI-powered analysis with key insights, audio narration, and practical frameworks.