How One Habit Leads to Many Habits

The Domino Effect is defined as a situation in which one event causes a series of similar events to happen one after the other. Human behaviors are many times tied to one another. For example,sleep watching television in the evening can naturally lead to snacking and weight gain. Watching television is a common activity that most feel helps them unwind and relax. It is hard to not feel hungry though when every other commercial is food related. This means that if you watch 2 hours of television every night then you probably snack on junk food during those two hours. Overtime, you will find that you are less motivated to complete tasks, develop poor sleep habits and gain weight or have difficulty losing weight.


Now think about the flip side. You have been told you need to exercise for 30 minutes every day. You need it to be simple because you are busy. You commit to walk for 30 minutes every day. It will be best to do this right after dinner to make it easier for you to complete the task. You are committed and consistent over the next few weeks. You suddenly find you have more energy, feel less stressed, sleep better and have cut back on your evening snacking plus are losing weight. Your one small action, that became a habit, created the domino effect.


There are key points to keep in mind when you are trying to create a domino effect with habits.


  1. Start with an action or activity that you are motivated or excited to complete. Start small and do this consistently. Use the change ruler question–Ask yourself on a scale of 1-10 how confident you are that you can do the action or activity everyday for the next two weeks. If you can’t rate it an 8 or a 9 then pick something smaller but related. For example, don’t go for a 30 minute walk, start with 15 minutes. You just need to make one domino fall in the process.


  1. Once you have achieved one success, you will want to keep the momentum going. Choose another task right away that you are motivated to complete and repeat the steps. With each success, you will feel a sense of accomplishment and grow more confident in yourself.


  1. Keep things simple and small. Take on only one action at a time and keep moving forward. It is about progress not quick results.


 If an action or activity doesn’t lead to the next behavior, check that it is based on the three key components. By using the domino effect in building habits, you can make changes with minimal effort. You just need to focus on being consistent and patient.

Spread the Word!

Treves Janszen

Treves Janszen

Nutrition Coach at Thrive Fitness
Treves is a Level 1 Certified Nutrition Coach through Precision Nutrition. She has been involved with fitness & nutrition for almost 10 years. Along with being a Nutrition Coach, Treves has 30+ years of healthcare experience as a Registered Nurse. In her spare time, Treves like to read, cook and lay by the pool (when it's sunny, of course!).
Treves Janszen