Doing some on-line research on behaviour change for an assignment, came across this:
Interestingly, the researchers also found that “missing one opportunity to perform the behavior did not materially affect the habit formation process.” In other words, it doesn’t matter if you mess up every now and then. Building better habits is not an all-or-nothing process.
I think one reason C25K works is that you absolutely must not do it every day - which is the way most people start out with their ideas so that the first day they don't do whatever it is gets viewed as 'messing up'
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