Developing lasting habits often feels like a battle of willpower, but what if the secret to success isn’t in sheer discipline? Max Ogles, in his insightful article on behaviour change, shares a transformative perspective: enjoyment is the key to sustainable habits. Inspired by his experiences and research, this article unpacks 10 practical strategies to make your habits enjoyable and easy to maintain.
1. Start with Enjoyment
Max Ogles highlights that most habits fail because they simply aren’t enjoyable. If you dread doing something, chances are you won’t keep doing it. Scientific studies, including a fascinating experiment on burnout, confirm that tasks we enjoy energise us and improve performance. Before starting a habit, ask yourself: “How can I make this enjoyable?”
2. Don’t Rely Solely on Willpower
Willpower is finite, and relying on it too much often leads to burnout. In one study shared by Max, smokers who believed they had high self-control were more likely to succumb to temptation because they overestimated their abilities. Instead of forcing yourself into a habit, create systems and environments that make it easier to follow through.
3. Find Your Minimum Enjoyable Action (MEA)
Ogles references Nir Eyal’s concept of the “Minimum Enjoyable Action” (MEA)—the smallest, simplest step that feels good. If you’re starting a fitness routine, don’t aim for a full workout immediately. Instead, do a single push-up or take a five-minute walk. Starting small not only builds confidence but also ensures you enjoy the process.
4. Make It So Easy You Can’t Say No
Leo Babauta’s advice to “make it so easy you can’t say no” aligns with Max’s framework. When habits feel effortless, they become second nature. For instance, if your goal is to read more, start with one page a day. The simplicity reduces resistance and creates momentum for bigger achievements.
5. Reframe the Habit
Your perspective on a habit significantly affects its sustainability. Max shares his experience of waking up early, where forcing himself out of bed became an ordeal. It wasn’t until he reframed mornings as an opportunity for quiet, productive time that he began to enjoy the process. Find the joy in the habit and it will feel less like a chore.
6. Attach Rewards to Habits
Pair your habit with something enjoyable. Max mentions how the simple act of associating a reward with a task can make it more appealing. If you’re trying to run regularly, listen to your favourite playlist or audiobook during your jog. This reward-based approach links positive emotions to the habit.
7. Track Progress to Celebrate Wins
Progress tracking isn’t just for productivity—it’s a powerful motivator. Ogles highlights how celebrating small wins can sustain motivation. Use a habit tracker, journal, or app to visually see your streaks. Watching your progress grow creates a sense of accomplishment and fuels your commitment.
8. Remove Unrealistic Expectations
One reason habits fail, Max explains, is that people set overly ambitious goals. Instead of saying, “I’ll go to the gym every day for two hours,” start small and grow gradually. By reducing expectations, you remove the pressure and make the habit more sustainable.
9. Be Flexible and Adaptive
Habits evolve as life changes. Ogles advises that if a particular approach isn’t working, don’t hesitate to adjust. If a morning workout feels impossible due to your schedule, shift it to the evening. Flexibility ensures your habits fit into your life rather than disrupt it.
10. Use the Habit Success Matrix
Max Ogles introduces the Habit Success Matrix to evaluate habits based on two dimensions: consistency and enjoyment. Habits that are consistent but unenjoyable are difficult to maintain, while those that are enjoyable and consistent thrive. Focus on moving your habits into the “enjoyable and sustainable” quadrant to increase your chances of long-term success.
In his original article, Max shares his personal experiences with failed habits like running, waking up early, and speed reading. Despite initial successes, these habits didn’t stick because they weren’t enjoyable. His journey, backed by behavioural science, reveals that joy—not willpower—is the cornerstone of lasting habits.
The Takeaway
Max Ogles’ insights remind us that the path to successful habits lies in simplicity, enjoyment, and adaptability. By starting small, removing unnecessary expectations, and focusing on the joy in each action, we can transform behaviours into habits that last a lifetime.
If you’re struggling to stick to a new habit, remember this: the more enjoyable it is, the more likely it is to become a natural part of your life. As Max Ogles advises, “Focus on making new behaviours enjoyable,” and the rest will follow.
