I highly recommend reading each of them to fully understand this method. —Jay

Examples:

1. Health & Fitness

  1. Drink One Glass of Water: Start your day with a simple commitment to drink one glass of water, which leads to better hydration habits.
  2. 10 Push-Ups: Commit to doing just 10 push-ups daily as a starting point for building a full fitness routine.
  3. Take a 5-Minute Walk: Instead of aiming for an hour-long walk, start with just 5 minutes to build the habit of regular movement.
  4. Stretch for 2 Minutes: A short stretching session helps to ease into a more regular flexibility routine.
  5. Eat One Serving of Vegetables: Add one serving of veggies to your meals to build healthier eating habits.
  6. Do 1 Minute of Deep Breathing: Take just a minute to focus on deep breathing as a way to introduce mindfulness or meditation into your daily routine.

2. Work & Productivity

  1. Reply to One Email: Instead of tackling your entire inbox, commit to responding to just one email to break the procrastination cycle.
  2. Write One Sentence: If you’re writing an article or report, start with the micro-commitment of writing one sentence to get the ball rolling.
  3. Organize One File: Rather than organizing your entire desktop, commit to tidying up just one file or folder.
  4. Create a Simple Task List: Start your day by listing just 2-3 tasks you need to get done, rather than overwhelming yourself with a long to-do list.
  5. Schedule One Meeting: Instead of planning your whole week, start by scheduling one important meeting.
  6. Make One Phone Call: If you're avoiding outreach or communication tasks, commit to making just one call to break the inertia.

3. Personal Development

  1. Read One Page: If reading more is a goal, commit to reading just one page each day to build a consistent reading habit.
  2. Write One Journal Entry: Commit to writing just one short journal entry (even a sentence or two) daily to build a reflective practice.
  3. Watch a 5-Minute TED Talk: Instead of trying to consume long educational content, commit to watching just one short, inspirational video to stimulate growth.