20 Push-Ups and a Lesson on Discipline

Read Time: 3 minutes

Hi, it’s Rohit.

Off lately, I have been reading and thinking a lot about habits - how they form, why they fade, and what actually sustains them.

We often imagine habits as massive commitments; waking up at 5 AM, reading a book a week, running marathons. But in reality, most strong habits are built quietly, in the background, through small, almost invisible actions.

And I was reminded of this recently when I met a friend.

The 20 Push-up Rule

We were catching up over coffee when he said, “Before I shower every day, I do 20 push-ups.”

It sounded random at first. But then he explained, “It’s not about fitness. It’s my small rule, if I can do this every day, I know I’m keeping one promise to myself.”

That line stuck with me.

He didn’t set a reminder or rely on motivation. He simply attached a small action to something he was already doing, taking a shower. The habit didn’t need extra time, just a little intention.

And that’s what makes it powerful.
When you pair a new habit with a regular activity like brushing your teeth, brewing coffee, or shutting down your laptop, it becomes harder to forget and easier to repeat.

Stack, Don’t Struggle

Building new habits isn’t about willpower, it’s about design.
You stack the new on top of the familiar and let routine do the heavy lifting.

Want to stretch daily? Do it right after brushing your teeth.
Want to read more? Keep a book beside your morning coffee.
Want to reflect on your day? Do it right before you switch off the lights.

The smaller and closer the link, the stronger the habit becomes.

The Compound Effect of Small Wins

A few push-ups today won’t transform your body.
A single page won’t make you well-read.
One reflection won’t change your mindset.

But done daily, they shift your identity.
You stop being someone who “wants to start” and become someone who “does”.

That’s the real magic of habits, they change how you see yourself first, and everything else follows.

If you have been trying to build a habit, start with something tiny and tie it to something you already do every day.

It’s less about intensity, more about identity.
Habits remind you that you are capable of showing up and even when no one’s watching.

And often, that’s the hardest part.

Until next week!
Rohit Makker

“Set Goals That Inspire”

P.S. Have any questions or topics you’d like me to cover? Feel free to reach out!