How to Use Seed Habits to Build New Positive Behaviors
It can be really hard to establish new habits. Especially when that habit is so different from your lifestyle as it is now.
I know because I’ve worked to establish dozens of new positive habits over just the last few years.
Part of the problem is, when we start a new habit, it seems like such a monumental shift from the way that part of our life is structured now; it makes it hard to imagine how we’ll create such a big change in such a (typically) short period of time.
Fortunately, there’s a simple strategy for bridging that gap and making the process of building new, positive habits far easier and more reliable.
Chains of habit are too light to be felt until they are too heavy to be broken.– Warren Buffett
So, what is this great strategy which allows us to more easily establish habits and, in addition, to do so more consistently? As the title implies, it’s called a seed habit.
A seed habit is a smaller action which is associated with the larger behavior you’d like to establish as a habit.
What’s special about this? By picking a smaller, easier behavior to adopt and then moving your way up gradually you’re able to create a sort of bridge, planting a “seed” that can sprout into that new fully fleshed-out habit over time. This can make it far easier to establish new habits.
So, how does it work then? Let’s talk about how to take full advantage of this simple strategy along with some practical examples.
Using the seed habit strategy to establish new habits
To take full advantage of the seed habit strategy, the most important thing is to first find a small action you can take regularly which is in some way associated with the major habit you want to establish.
It doesn’t have to be super relevant, just make sure you’re carving out a time and place for a new habit which is done in a similar way. The idea is that you’re gradually stepping into this new goal habit slowly over time, each progressive stage bringing you closer to the actual habit.
This, at first, might seem like a waste of time. Why not just work on the habit itself? And by all means, if you feel like you can snap your fingers and set a new habit, be my guest.
However, the reality is, for the majority of us, if you want to establish a new habit you need to be willing to do a lot of work. And this work can be absolutely daunting when you’re first starting out. So much so that many of us discourage ourselves before ever even giving it a fair shot.
That’s why seed habits are so great. They remove that aura which big, new lifestyle changes can impose upon us and give us a clear path to creating real change in a dependable way. It might take a little longer than it otherwise would, but one thing is for certain– it’s a more dependable path for establishing habits.
So, what are some examples of seed habits? Let’s say you want to start working out every morning.
Establishing a workout habit can be hard enough, but rising early is one of the toughest habits to forge. At the same time? Forget about it. So, this is what you need to do to establish these two new habits, at the same time, using seed habits:
- Wake up thirty minutes earlier: Want to wake up at 5:00 A.M. every morning but you’re used to waking at 6:30? Start waking up thirty minutes earlier than normal. This is way easier than making such a drastic immediate jump and allows you to work your way up to rising early over time.
- And then do some quick stretches: Once you’ve gotten up, take five minutes to do some stretches. Do this from now on each morning. That’s all, just a few stretches and then you’re done.
- Then add an exercise or specific singular workout and so on: You’ve now established a few powerful seed habits, so now your job is to build on them progressively. Every thirty minutes earlier you wake up, add an exercise or a new stage to your workout. By combining these over time, you have more power behind each habit and have created a force that is hard to stop.
Here are some other examples of a seed habit:
- Habit goal: Biking a few miles several times a week.
- Seed: Going for a quick run around the block or doing five minutes on a treadmill (or some other form of physical exercise).
- Habit goal: Writing one-thousand words a day for your book.
- Seed: Writing one-hundred words a day or being paid to write daily as a freelancer.
- Habit goal: Drinking eight glasses of water daily.
- Seed: Drinking one glass a day or simply buy a new canteen and get used to drinking out of it daily (and then switching whatever liquid you place in it with water gradually).
Sometimes, a seed habit is just a smaller version of a larger habit. Other times, it’s related to the larger habit but different. In both cases, it’s a much easier behavior to adopt in the beginning which brings us closer to establishing that larger behavior over time.
And the great part about it? All that’s required to take advantage of this simple strategy is to 1) pick the habit you want to set and 2) identify a good seed habit to help you get started.
Creating a new habit is hard. There’s is no two ways about it. However, by using seed habits you can make the process of creating new habits a bit easier and more dependable over time.
Use this simple but powerful strategy to start creating those new habits you’ve been meaning to get to but haven’t yet been able to work up the courage to tackle.
Military Dad Defends His 4 Little Daughters When Strangers Make This Rude Remark
Military Dad of 4 Daughters Defends His Girls When Strangers Make This Rude Remark
Austin von Letkemann is the military officer strangers feel "sorry" for — and the reason is infuriating.
Whenever the devoted father leaves the house with his four children, strangers can't help but notice the officer in uniform is holding hands with 4 adorable little girls. They will tell the traditionally "masculine" and "all American" dad they feel sorry for him, because he has no sons. This dad makes one thing very clear: They are his daughters, they aren't a burden.
In a passionate video, von Letkemann took to Instagram to share with his followers that the only thing that's "difficult" about being a girl dad — is clapping back to these sexist remarks over and over again.
They Mock His Daughters To Their Face
When strangers approach Austin von Letkemann and his four daughters, they don't always realize that their comments are being overheard. They seem oblivious to the fact that his girls understand every word. Von Letkemann describes how people will approach him and, without thinking, make remarks like "I'm sorry" or even joke about his lack of sons. What they don't realize is that these comments, intended to be light-hearted or humorous, can be deeply hurtful to his daughters. These strangers are not just disrespecting von Letkemann's choices as a father; they're also sending a message to his daughters that their presence is something to be pitied. It’s a message that von Letkemann won't stand for, and he's speaking out to defend his girls from these insensitive remarksSaying "Get Your Shotgun" Isn't Funny — It's Sexist
Another common comment that Austin von Letkemann encounters is the old "better get your shotgun ready" trope, often delivered with a smirk or a wink. This line is typically intended to suggest that a father with daughters should be on high alert to protect them from potential "suitors," implying that they are objects to be guarded rather than individuals with agency.
Von Letkemann finds this line of thinking outdated and sexist. In his viral Instagram video, he points out that these jokes are not just stale — they're damaging.
By suggesting that his daughters require armed protection, the joke reinforces the idea that women are inherently vulnerable and need to be shielded from men. Von Letkemann argues that instead of promoting this narrative, society should focus on teaching respect and consent, challenging these sexist tropes at their source.
Watch Austin von Letkemann's Video:
"If I Had A Fifth Child, I'd HOPE It Was A Girl" — One Dad's Message For Other Parents
Despite the constant remarks about his lack of sons, Austin von Letkemann is clear: He wouldn't trade his daughters for anything.
In fact, he told his Instagram followers that if he were to have a fifth child, he would hope for another girl. This declaration isn't just about doubling down on his pride in his family — it's a pointed response to those who see fathering daughters as a misfortune.
Von Letkemann's stance is a powerful one, rejecting the notion that a family is incomplete without sons. He encourages others to question the assumptions behind these comments and to appreciate the joy and fulfillment that his daughters bring. By sharing his story, von Letkemann hopes to create a more inclusive perspective on fatherhood, one that values daughters just as much as sons.