Make Small Wins, Build Great Habits
Make Small Wins, Build Great Habits
By Justin “The Jag” Carrillo
Hi, hey, hello! Whether you’re reading from the couch, the gym, or somewhere in between:
Let’s create something new. Have you ever heard “28 days is all it takes to form a habit”? You might’ve even tried it and thought, “Why didn’t it work?”
That’s because real habit building is not a short sprint—it’s a grind. It doesn’t take just 28 days. But here’s an easy win: when you understand how habits work, you can build something that lasts. Let’s get Jaggy.😉
1⃣ The 28-Day Myth
Quick version: the idea that it takes 21, 28, or even 30 days to break & build a habit is pop psychology—not science.
In reality? UCL’s research by Phillippa Lally found it takes, on average, 66 days for a new habit to become automatic. Some people nail it in 18 days; others need up to 254 days.
Verywell MindScientific American
Bottom line: habits don’t form on a fixed timeline. They build with consistency, not with arbitrary deadlines.
2⃣ How Habits Really Take Shape (The Science)
Habits follow a simple neurological loop:
Cue (the trigger)
Routine (the action)
Reward (the payoff)
This loop gets reinforced each time it’s repeated. With enough reps, the routine becomes automatic—even under stress or fatigue.
Wikipedia+1
But here's the real kicker: missing a day doesn’t break the loop. It’s long-term consistency that counts.
James Clear New Habits
3⃣ How to Build Great Habits—Not Just a Quick Flex
Here’s a simple path to implement new habits:
Pick one small habit you can realistically do (read for 10 minutes, 10 minutes of mobility, drink a bottle of water when you wake up, etc.)
Tie it to a cue—like “after breakfast” or “when brushing teeth”
Keep it tiny and consistent
Celebrate the effort, not perfection
Track your progress—nothing boosts motivation like seeing yourself win week by week
Stack habits—once one is solid, add another
Use accountability—someone to check in or a coach cheering you on
These strategies create momentum, and that’s how lasting change happens.
4⃣ The Jag Way: Habit Meets Growth Mindset
The Jag philosophy isn’t about perfect routines—it’s about real, sustainable progress:
Your identity changes when you show up, day after day
Small improvements add up—1% better each day is a real improvement
Missed days don’t define you—what matters is that you keep going
So pick one habit. Show up. Build from there.
Are you ready to stop chasing quick fixes and start building change that lasts?
Here’s your micro-challenge:
Choose one habit you want to build this month.
What’s your cue? When will you do it?
Do it. Track it. Then tell me how it’s going—let’s keep each other accountable. 😁
STAND OUT. COMMIT. GET JAGFIT.
Not just words—action.
— Justin “The Jag” Carrillo
www.getjagfit.com
