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Elastic Habits: Good Habits That Adapt to Your Day

Stephen Guise (Goodreads Author)

4.03 · Rating details · 373 ratings · 57 reviews

Habits That Bend Don’t Break

Why do so many sincere attempts to build good habits fail?

We try our best to be consistent, but some days are better than others. Inevitably, we fail when “life happens,” because each day we try to hit the same targets regardless of the situations we face. How, then, can we make our habits more resilient to the turbulence of life?

By m

Habits That Bend Don’t Break

Why do so many sincere attempts to build good habits fail?

By making them elastic.

Most people associate “elastic” with yoga pants and rubber bands. But the word also means “resilient”—the ability to withstand pressure. Elastic materials are far more durable than rigid and brittle ones, which will shatter under pressure. The same is true for habits.

A traditional habit is unchanging: the same behavior is done at the same time to the same level every day. It works well until the pressures of modern life break its rigid and brittle shell. Elastic habits are fluid: they can change their form and intensity to suit each unique day. They survive busy, tired, bad days. They thrive in better days.

Adapt Your Habits to Survive Threats

Nature shows us that biological and behavioral adaptation to one’s environment is the key to survival for all living things:

The most resilient bacteria mutate to survive the threat of antibiotics (to our dismay). Chameleons, octopi, and cuttlefish actively change their color to avoid predators and capture prey. Birds migrate, while bears, bats, and chipmunks hibernate to survive winter. Camels use fat stored in their humps for hydration and energy when food and water are scarce in harsh, arid lands.

Living things adapt in many more ways to survive the threats of disease, violence, and natural disasters. Good habits, too, need to survive the turbulence of life so they can benefit us for years, not just days or weeks. With the simple and intuitive Elastic Habits framework, your elastic habits can instantly shrink themselves into an easy win when a difficult or busy day threatens to ruin your habit streak.

Elastic habits are the adaptation masters of the habit kingdom. They always find a way to survive, making them virtually unbreakable. Downward flexibility keeps habits safe, but as with animals, adaptation isn’t only for survival.

Adapt Your Habits and Thrive

Elastic habits can expand, adding significant upward potential to your life. On any day, you can increase your challenge for a bigger win and reward, so you will never feel held back. Upward flexibility maximizes your potential and keeps you excited about your progress.

Elastic habits even have a middle option, a happy medium between two extremes, for “ordinary” days. The up-and-down adaptation of an elastic habit is known as vertical flexibility. There’s also lateral flexibility—the ability to choose from multiple behaviors within a central theme.

A standard habit has one win condition. An elastic habit has nine. If traditional habits are a hammer, elastic habits are your grandfather’s garage. When you’re working on a house project, it’s not a burden to have a hammer, a wrench, and a screwdriver—you just select the one you need when you need it. Elastic habits are the same.

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Kindle Edition, 227 pages

Published November 8th 2019 by Selective Entertainment LLC

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Jan 03, 2020 Lorena rated it liked it · review of another edition

I have mixed feelings about this book. I really liked the author’s idea of an elastic system of habits that adapts to your changing needs. However, Nietzsche once wrote, “It is my ambition to say in ten sentences what others say in a whole book.” I feel like this author would do well to adopt a similar ambition. He takes too long to get to the point and uses too many awkward metaphors.

Here are some of the things I appreciated about this book. The discussion of strengths and weaknesses of differe I have mixed feelings about this book. I really liked the author’s idea of an elastic system of habits that adapts to your changing needs. However, Nietzsche once wrote, “It is my ambition to say in ten sentences what others say in a whole book.” I feel like this author would do well to adopt a similar ambition. He takes too long to get to the point and uses too many awkward metaphors.

Here are some of the things I appreciated about this book. The discussion of strengths and weaknesses of different sized goals was interesting. I liked the idea of lateral and vertical flexibility and being able to choose between mini, plus, and elite goals each day. There are plenty of examples to understand how the system works (too many examples really—they would have been better in an appendix).

I loved the idea of connecting your habits with your values. This is one area where I might actually have preferred a few more examples. I also appreciated the advice about which habits to prioritize, making the elastic habit system efficient, and avoiding choice paralysis and decision fatigue. I’m not inclined to want to track and score habits, but I can appreciate why that would be helpful for some people.

I thought Daniel Penz had a pleasant voice and generally did a fine job narrating. You miss some graphics if you listen to the audiobook, but I don’t think they’re essential to understand the material. And the author has thoughtfully provided these graphics on his website, accessible without signing up. I loved the comic for smarter strategies.

I think the elastic habit system would appeal to many people, but the book requires considerable patience. If the author had conveyed the content more concisely, I think this would appeal more to the target audience. It wouldn’t have been so annoying in an ebook or paperback that I could have skimmed, but the audiobook really dragged.

I was given a free copy of this audiobook by the author and volunteered to provide an honest review. ...more

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Jun 17, 2020 Isheeka rated it really liked it · review of another edition

I suspected that a book about flexible, adaptable, 'elastic' habits would suit me better than most habit books, and I was right. I really like the compassionate and realistic approach that the author takes in recommending a habit system that works on both your worst and best days.

Though the tracking and gamification aspects of the system aren't really my cup of tea (I'm not about to put up posters and stickers in my already messy house), I have started thinking of my habits in terms of mini, pl ...more

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Sep 26, 2020 Sagar Chamoli rated it really liked it · review of another edition

Shelves: self-help

4.5 stars

This is the second book i have read of Stephen Guise. His first one was mini habits for weight loss. I really liked that book and decided to go with this book and I made a right decision :)

The book lays down very simple & effective process to built in habits. You can have 3 different type to achieve it and have 3 intensity for it. Easy, medium and hard. The easy one should be such that no matter how bad your day is you still manage to do it and depending on your schedule you can manage ...more

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Jan 10, 2021 Dan Sumption rated it liked it · review of another edition

Shelves: non-fiction, mentoring

An interesting (and perhaps effective - the proof will be in the pudding, which I have only started eating) system for habit formation and self improvement. The key to this system is that your flexible daily goals include a "mini" level, one that you can complete in a minute or less. As the key to habit formation is regular action, this ensures that you don't give up, and this your habit is strengthened, even on days when you're very busy or low on willpower.

Unfortunately the book isn't particul ...more

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Nov 17, 2019 David rated it it was amazing

Awesome!!

Another awesome book by Stephen Guise. He knocked if out of the park in this one and I’m just as excited about this as I was with his mini habits book I highly recommend this. Read it if you want to change your life in a positive way with little chance of failing.

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Jun 30, 2020 Omkar Mankame rated it it was amazing

Loved it! I have been reading a lot of habit-forming books but this is the best of the lot. It is the only book that realises that we are prone to slacking off if the goal is too hard. It introduces a novel concept of dividing habits in three buckets and setting up nine alternatives to help you achieve it. If you struggle with following up with the habits you want to cultivate, this can change your life.

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Nov 17, 2019 Julia rated it it was amazing

When I first saw the information coming out about “Elastic Habits” by Stephen Guise, I wondered how he could have improved on “Mini Habits” in any meaningful way. But let me tell you: I am SO excited about this book and the new habit system he has in place. It’s pure genius! I highlighted like crazy, took lots of notes, and began formulating my new habits about halfway through. Remarkable new ideas, suggestions, and options. I really believe I’ll have greater lasting habit creation than ever bef ...more

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Apr 03, 2020 Krista rated it liked it · review of another edition

I'd already been thinking about my exercise habit as flexible, so when I saw the title, I had a feeling this would resonate.
I'm very excited to try out the elastic habits system. I've long bounced back and forth between being bored and overwhelmed by life. I love being able to customize systems. All in all, a great fit for me!

The book itself is fine. A lot of selling you on the ideas and fleshing them out, but I feel like I was already sold. ...more

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Nov 19, 2019 Jordan Butterfield rated it it was amazing

An amazing book, an even better strategy

I’ve been using the Mini Habit system for nearly a year now, and my life has drastically improved. And now Elastic Habits are here, not to replace mini habits, but to improve them.

The biggest issue with mini habits is that little voice inside your head telling you you’ll never get anywhere if that’s all you do, as well as the uncertainty of where to go after you’ve done that one pushup for the day.

Elastic habits address this issue and many more. Some peop ...more

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Sep 19, 2020 Maria rated it liked it · review of another edition

Shelves: productivity

Having read The Power of Habit and Atomic Habits, I've been more than a little obsessed with building new and strong habits in my daily life, however I found that there were some habits which I was incredibly resistant to doing no matter how small and easy I made them to accomplish. Elastic habits was almost like the final piece in the puzzle for me and has made the way I approach some of my habits much healthier as it softened my perfectionist/failure mindset. I'm only giving this book 3 stars ...more

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Jan 01, 2020 Melissa Davlin rated it it was amazing · review of another edition

A great follow-up to Mini Habits. I often did the minimum Mini Habit for the day, and nothing more. While it was better than nothing, this has me pushing myself when I feel like I have more energy and time. I'm already reading, meditating and cleaning more, and I'm excited to see my progress as the weeks go on. ...more

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Feb 24, 2020 Tara Brabazon rated it it was ok · review of another edition

This book shows how to create behaviours and habits when life 'happens.' At its most basic, this book shows how to keep moving towards a goal - with flexibility. It is a straight forward book. But does show how to achieve an aim when barriers get in the way.

OK. Not brilliant. OK. ...more

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Mar 31, 2020 A.M. rated it really liked it · review of another edition

Shelves: i-own, e-books

I really enjoyed the mini habits book - the theory is that setting the bar so low you could fall over it works on our odd brains.
One push-up? While I’m down here I may as well do two! Or three…
But how does it help you to hit larger goals?
So what he has done is stretched them; both horizontally and vertically. He explains it in the book. [of COURSE he does, AM - shut up, brain]
So you would have three levels: mini, plus, and elite. Say, one, five or ten push-ups.
And to stretch it the other way you I really enjoyed the mini habits book - the theory is that setting the bar so low you could fall over it works on our odd brains.
One push-up? While I’m down here I may as well do two! Or three…
But how does it help you to hit larger goals?
So what he has done is stretched them; both horizontally and vertically. He explains it in the book. [of COURSE he does, AM - shut up, brain]
So you would have three levels: mini, plus, and elite. Say, one, five or ten push-ups.
And to stretch it the other way you add on more options: hand weights, or planques also with three levels.
And this gives you a ‘win’ in nine different ways.
I found this quote super interesting.

The study found that setting a sub-goal of 10 push-ups at a time (instead of the full 100 push-ups) was more effective at motivating people to action at the beginning because it increased their sense of attainability (that’s a key word we’ll discuss in the next chapter). But later on, once people believed they were within reach of the bigger goal, like when they’d already done 75 of 100 push-ups, the sub-goal was less motivating than the bigger goal. When they got within striking distance of the bigger picture goal, their strongest source of motivation changed from attainability to the value to be gained by completing the bigger goal. (p. 39).

Our brains like to win (woot - cue endorphin rush) but they also get derailed kind of easily - you know, you eat one donut and then decide that because you have ‘broken’ your diet, you may as well eat ALL the donuts. The diet is gone, and the guilt is doubled.
We also don’t like to see ‘losses’ in our streaks. Those blank spots destroy our motivation, so giving us more ways to win … is a win.
It also helps with the idea that you want these things to become HABITS rather than goals. How often have you heard of a person setting a goal of running a marathon; they train for it, run it, and then stop.
So because of all the options, you can make a stretch goal of hitting three elite levels in a row, or ten. And even IF you don’t hit that, you will always have an easy win so you don’t break the chain and lose heart.
He’s still working out methods (and products) for people to actually track this… and he has a lot of diagrams and examples for vaguer goals like mindfulness or gratitude.
Worth a look.
4 stars ...more

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Aug 05, 2020 Michael Milad rated it it was amazing

A New Approach to Habit forming

Elastic Habits suggests a different approach to Habit forming - we've all been told the importance of habits, and the main thing that's been ingrained is the importance of discipline when forming habits - you've got to persist, regardless of how you're feeling, what surprises develop during the day or regardless of that meteor that's meant to hit earth in a few hours. I've usually found this rigidity to be very of putting, making habit formation a burden rather th ...more

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Feb 10, 2021 Eliza rated it liked it · review of another edition

After reading Atomic Habits (my absolute #1 favorite in this subject) and Deep Work (okaish for people in academia or those who write for a living), Elastic Habits was a bit underwhelming. The “elastic habit system” is great: track 3 habits at a time. Each habit has three intensity levels: Mini, Plus, Elite and each level can be accomplished in three different ways. So 9 options every day for each habit to keep you interested and to adapt to your fluctuating daily schedule. Great idea! But the a ...more

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Oct 07, 2020 Matthias Hernandez rated it really liked it · review of another edition

This is a practical guide with very clear directions of the author’s “elastic habits” system.
The author uses his own experience as a basis for his examples, which is easy to connect to even when the anecdotes are silly.
I have two criticisms about the book. First, it is way longer than it should be: it felt like a lot of material was repeated multiple times. Second, the book reads at times like an ad for the author’s merchandise.
Overall, I enjoyed the book and I am looking forward to trying out ...more

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Mar 04, 2020 Sandra rated it really liked it

This book could be considered an interesting sequel of sorts to James Clear's Atomic Habits, although perhaps not quite as neatly crafted. I really liked the practical ideas and applications--something which is often missing or downplayed in many books of this sort. My only beef is the dirth of practical ideas for tracking. The author could likely make some decent money designing an app that will accommodate all the "elastic" characteristics of his habits approach. ...more

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Jul 30, 2020 Vana Papagianni rated it it was amazing

Edcellent

Best book on habits and motivation. I wish I'd known about it 20 years ago, but it is never too late. Incredibly easy to read and best practical useful book I've ever read in my life! The new mindset and strategy presented in this book is unparalleled to anything else that exists. The system should be great for kids and adults alike! This book should be taught at schools. ...more

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Aug 03, 2020 Zachary rated it liked it

Good book decent strategies some jokes didn't hit home for me

I enjoyed the book and the discussion around choosing freedom vs giving it up with other habit systems.

The book just got a little too specific in ways the author tried it out in their own life while admitting it's not a one size fits all system. I do plan on trying it out. Just seems like there were more words than were necessary. ...more

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Mar 08, 2021 Erica rated it liked it

Repetitive and self-congratulatory… but an interesting system

I wish the author backed up what he was suggesting with more science and less salesmanship - there’s a ton of “this system is the besssssstttt!” fluff in this book, and so much repetition, plus the entire last chapter is about MORE STUFF you can buy from him. Yikes. But the core principles seem interesting and workable, and if the book were condensed to about ten pages it would be great.

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Mar 22, 2021 sri rated it really liked it · review of another edition

I read this book but understood and liked mini habits more than elastic. y ? Simplicity.
- Basically create habit routines of what you want to do.
- For each create a minimal task that you can perform in very less time and cant say no to.
- Now work on them every day.
Y it works - ur not penalizing self. Thus your brain treats it as reward. Keeps the flow. Eventually unconscious mind picks up. habit hook ✅

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Jan 04, 2020 Mary Jedde rated it really liked it · review of another edition

This book provided a fresh perspective on how to form habits. It is not as intimidating as other resources I've come across. I am currently on experimentation mode and trying out the concepts of the book. Recommended to anyone who finds it difficult to avoid "the flinch" of starting or trying to acquire a new skill or habit. ...more

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Feb 25, 2020 Abigail rated it it was amazing

This is actually realistic!

This system actually makes sense in real life. Sticking to habits is difficult for me. This system addresses many of my challenges in a way that gives me hope that I'll regain confidence in my own ability to develop positive habits toward my broader goals. ...more

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Feb 28, 2020 Rob rated it it was amazing

Unique and exciting twist on habits

I am so excited after finishing this book and can't wait to get started designing and setting up my elastic habits system. I loved Mini Habits but I got a lot more out of this book. The built-in flexibility fits my lifestyle and the tracking options make accountability easy. ...more

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Apr 12, 2020 Andreina Garban rated it really liked it · review of another edition

I have mix feelings about Elastic Habits. I really LOVED Mini-Habits, and Stephen really made me understand the big power of it. But in this one, I really struggled with the information. And although the practicality of the information seems easy, I keep thinking I was missing the simplicity of the first book. I will try some of the techniques though.

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Jun 04, 2020 Elizabeth Hesler rated it it was amazing

Fantastic Idea

I enjoyed the message and tone of the book. I have a new level of optimism and excitement to finally make some changes in my life. I had my first win yesterday by allowing for a ‘plus’ win. It wasn’t my target for the day, but it was better than the “well one can’t get my exact target so I’ll just skip today.”

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Jul 11, 2020 Shay Lynn rated it it was ok

Stopped reading ...

.. probably sooner than I should have. There are probably some useful ideas here. But the author's description of how he got ready to write this book was just silly. Really? Drinking, gambling, gorging and turning into an overweight couch potato as a literary gambit? I'm surprised he didn't go all out and find a meth dealer. ...more

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Feb 11, 2020 Nancy Robrecht rated it it was amazing

Revolutionary

For the 1st time in my life I am excited about setting goals because I feel like I can be successful. This is a serious how to book not just a bunch of theory. I certainly appreciate Stephen Guise for all of his research in habit forming.

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Feb 23, 2020 Vanguard rated it it was ok · review of another edition

Not very interesting read.

I couldn't really understand what author was saying.Skipped a lot of pages.

The basic idea is like that your daily goals should not be fixed but elastic depending upon your energy and motivation levels. ...more

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Mar 08, 2020 Cara W rated it it was amazing · review of another edition

A book following minihabits, with more flexibility to allow even better success.

Pick mini-habits, have 3 options of related theme, and 3 levels of intensity. Can always do the minimum and get a win, or push to mid or high level.

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About Stephen Guise

Stephen Guise

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“Those who trade their freedom for temporary results will inevitably trade it back later because freedom matters most to us.” — 0 likes

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