{"id":10128,"date":"2021-10-04T17:17:30","date_gmt":"2021-10-04T15:17:30","guid":{"rendered":"https:\/\/clockify.me\/blog\/?p=10128"},"modified":"2026-04-06T07:53:56","modified_gmt":"2026-04-06T05:53:56","slug":"dont-break-the-chain","status":"publish","type":"post","link":"https:\/\/clockify.me\/blog\/managing-time\/dont-break-the-chain\/","title":{"rendered":"Don&#8217;t Break the Chain: A Productivity Technique for Building Good Habits"},"content":{"rendered":"\n<p>It\u2019s believed that it takes 10,000 hours of practice to become an expert in anything. But have you ever wondered how to motivate yourself to practice for 10,000 hours?<\/p>\n\n\n\n<p>You have to be consistent, which is not easy. However, there are some methods that can help you, such as Don\u2019t Break the Chain. In this article, we\u2019ll explore what the Don\u2019t Break the Chain method is, how to make the most of it, and what\u2019s the best way to form a positive habit.<\/p>\n\n\n\n<h2 id=\"what-is-the-dont-break-the-chain-technique\" class=\"wp-block-heading\">What is the Don\u2019t Break the Chain technique?<\/h2>\n\n\n\n<p>Don\u2019t Break the Chain or The Seinfeld Method is a <a href=\"https:\/\/clockify.me\/time-management-techniques\">productivity technique<\/a> attributed to Jerry Seinfeld (even though <a href=\"https:\/\/www.reddit.com\/r\/IAmA\/comments\/1ujvrg\/jerry_seinfeld_here_i_will_give_you_an_answer\/ceitfxh\/\" target=\"_blank\" rel=\"noopener nofollow\">he claims it\u2019s not his idea<\/a>).<br>Allegedly, Brad Isaac, an aspiring comedian at the time, found himself in the same comedy club as Jerry Seinfeld. Naturally, he asked Seinfeld for advice. In <a href=\"https:\/\/lifehacker.com\/jerry-seinfelds-productivity-secret-281626\" target=\"_blank\" rel=\"noopener nofollow\">the Lifehacker article<\/a>, Isaac described that encounter:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201c<i>He said the way to be a better comic was to create better jokes and the way to create better jokes was to write every day. He told me to get a big wall calendar that has a whole year on one page and hang it on a prominent wall. The next step was to get a big red magic marker. He said for each day that I do my task of writing, I get to put a big red X over that day.<\/i><\/p>\n\n\n\n<p><i>After a few days, you&#8217;ll have a chain. Just keep at it and the chain will grow longer every day. You&#8217;ll like seeing that chain, especially when you get a few weeks under your belt. Your only job is to not break the chain<\/i>.\u201d<\/p>\n<\/blockquote>\n\n\n\n<p>That&#8217;s the story \u2014 no matter if it&#8217;s true or not, the described productivity technique can help you reach your goals and grow as an individual.<\/p>\n\n\n\n<p>Now, how do you know this technique is for you? Well, you might want to implement it in the following cases:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You want to build long-term habits,<\/li>\n\n\n\n<li>You like crossing things off a list,<\/li>\n\n\n\n<li>You want a super simple productivity technique,<\/li>\n\n\n\n<li>You like having a visible representation of your progress.<\/li>\n<\/ul>\n\n\n\n<h3 id=\"four-easy-steps-of-the-dont-break-the-chain-technique\" class=\"wp-block-heading\">Four easy steps of the Don\u2019t Break the Chain technique<\/h3>\n\n\n\n<p>To implement the Don\u2019t Break the Chain technique, you\u2019ll need to follow four steps:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><b>Set a goal to adopt a good habit<\/b>. It can be working out, eating less sugar, meditation, learning a language, playing an instrument, writing, painting, or any other thing you\u2019d like to get better at.<\/li>\n\n\n\n<li><b>Make sure your goal is specific and realistic<\/b>. Don\u2019t set a goal that will overwhelm you; if you want your habit to last, it has to be sustainable. Pick something that makes a difference, but can be done even when you\u2019re busy or don\u2019t feel like it \u2014 for example, drawing one sketch or reading 10 pages of a book. If you\u2019re feeling motivated, you can always do more, but don\u2019t choose something that will be hard to keep up with when you\u2019re not eager and inspired.<\/li>\n\n\n\n<li>Grab a calendar and <b>mark a big, red X<\/b> <b>for each day you meet your goal<\/b>. Focus on accomplishing your task one day at a time.<\/li>\n\n\n\n<li><strong>Don\u2019t break the chain<\/strong>. The longer the chain, the guiltier you\u2019ll feel if you break it.<\/li>\n<\/ol>\n\n\n\n<h2 id=\"the-psychology-behind-habits-and-the-dont-break-the-chain-technique\" class=\"wp-block-heading\">The psychology behind habits and the Don\u2019t Break the Chain technique<\/h2>\n\n\n\n<p>The Don\u2019t Break the Chain technique is successful because it makes you focus on the process, not the results themselves \u2014 it helps you form a long-lasting habit. The <i>Personality and Social Psychology Bulletin<\/i> published <a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1177\/0146167299025002010\" target=\"_blank\" rel=\"noopener nofollow\">a study<\/a> that revealed that focusing on the process has a bigger effect on achieving your goals than focusing on the outcome.<\/p>\n\n\n\n<p>In the research, students who visualized themselves preparing for a test performed better than students who visualized themselves getting a good grade. Those who visualized the process were more likely to study, which landed them better results. So, if you want to accomplish something, concentrate on the habits that will bring you results, rather than the results themselves.<\/p>\n\n\n\n<h3 id=\"understanding-the-habit-loop\" class=\"wp-block-heading\">Understanding the habit loop<\/h3>\n\n\n\n<p>When you\u2019re building a new habit, it\u2019s a good idea to be aware of the psychology of habits. A good habit you\u2019re trying to form is usually a replacement for a bad habit you have to break. As Charles Duhigg said in his book \u201c<a rel=\"noopener nofollow\" href=\"https:\/\/www.goodreads.com\/book\/show\/12609433-the-power-of-habit\" target=\"_blank\">The Power of Habit<\/a>\u201d:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>&#8220;<i>The Habit Loop is a neurological loop that governs any habit. The habit loop consists of three elements: a cue, a routine, and a reward. Understanding these elements can help in understanding how to change bad habits or form better ones<\/i>.&#8221;<\/p>\n<\/blockquote>\n\n\n\n<p><b>The cue<\/b> is something that triggers the habit. <b>The routine<\/b> is a habit you wish to change or reinforce. <b>The reward<\/b> is positive reinforcement for desired behavior.<\/p>\n\n\n\n<p>If you want to break the loop of a bad habit you have (and at the same time, build a new, good one), here\u2019s what you have to do:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Define the cues that trigger your bad habit. It can be a location, a time of day, a person, an emotional state, or an immediately preceding action. Every time you catch yourself repeating a habit, try figuring out what\u2019s the cue and determine the pattern.<\/li>\n\n\n\n<li>Figure out what reward(s) your bad habit gives you. For example, if you\u2019re endlessly scrolling through social media, that may be entertainment, distraction, or connectedness.<\/li>\n\n\n\n<li>Think about what good habits can give you the same reward(s). If you want to feel connected, spend quality time with a friend. If you want to entertain and distract yourself, you can read a book or listen to a podcast on a topic that interests you.<\/li>\n<\/ul>\n\n\n\n\n<div class=\"banner banner-dark clockify-gradient-landing-3\">\n    <div class=\"banner-text lg:pr-[6rem]\">\n        <span class=\"h4 text-lg translation-block mb-0\">Free time tracker<\/span>\n        <p class=\"translation-block mt-1 mb-3\">Time tracking software used by millions. Clockify is a time tracker and timesheet app that lets you track work hours across projects.<\/p>\n\n        <div class=\"banner-buttons d-flex gap-4 align-items-center translation-block justify-content-center justify-content-sm-start\">\n            <a class=\"bg-white rounded px-3 py-1 text-gray-dark\" href=\"https:\/\/app.clockify.me\/en\/signup\" target=\"_blank\">Sign up<\/a>\n\n                            <a class=\"button-2\" href=\"https:\/\/clockify.me\/apps\" target=\"_blank\">Learn more<\/a>\n                    <\/div>\n    <\/div>\n\n    <div class=\"banner-image banner-image-bottom \">\n        <picture>\n            <source srcset=\"https:\/\/clockify.me\/blog\/wp-content\/themes\/cake-blog\/theme\/images\/banners\/clockify\/landing-3@2x.png 2x\" alt=\"Illustration\"  media=\"(min-width: 1022px)\" \/>\n            <img decoding=\"async\" src=\"https:\/\/clockify.me\/blog\/wp-content\/themes\/cake-blog\/theme\/images\/banners\/clockify\/landing-3.png\"  alt=\"Illustration\" \/>\n        <\/picture>\n    <\/div>\n<\/div>\n    \n\n\n\n<h2 id=\"how-long-does-it-take-to-form-a-habit\" class=\"wp-block-heading\">How long does it take to form a habit?<\/h2>\n\n\n\n<p>It\u2019s often believed that it takes 21 days to build a habit. The myth stems from an observation made by plastic surgeon Maxwell Maltz. He noticed a pattern that it usually took his patients around 21 days to get used to their new face or body. In 1960, he published a book \u201c<a rel=\"noopener nofollow\" href=\"https:\/\/www.goodreads.com\/book\/show\/155981.Psycho_Cybernetics_A_New_Way_to_Get_More_Living_Out_of_Life\" target=\"_blank\">Psycho-Cybernetics<\/a>\u201d which said: <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201c<i>These, and many other commonly observed phenomena tend to show that it requires <\/i><b><i>a minimum <\/i><\/b><i>of about 21 days for an old mental image to dissolve and a new one to jell<\/i>.\u201d <\/p>\n<\/blockquote>\n\n\n\n<p>The book became a big success, while his words became misinterpreted as \u201c<i>It takes 21 days to form a habit<\/i>.\u201d<\/p>\n\n\n\n<p>According to <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1002\/ejsp.674\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">a 2009 study<\/a> by the <i>European Journal of Social Psychology<\/i>, it can take anywhere from 18 to 254 days to form a habit. On average, a behavior becomes automatic after 66 days. The number depends on the habit in question, too: drinking a glass of lemon water in the morning is easier (and consequently, takes less time) than going to the gym.<\/p>\n\n\n\n<p>So, when you start with Don\u2019t Break the Chain, you can set a goal of keeping the streak for 66 days to make sure your new habit has become a part of your lifestyle.<\/p>\n\n\n\n<div class=\"has-background\">\n<p>\ud83d\udca1Check out how to form a habit of tracking time: <a href=\"https:\/\/clockify.me\/blog\/productivity\/build-habit-to-track-time\/\">How to start tracking your time<\/a>.<\/p>\n<\/div>\n\n\n\n<h2 id=\"what-happens-if-you-miss-a-day\" class=\"wp-block-heading\">What happens if you miss a day?<\/h2>\n\n\n\n<p>There are two types of people: those who believe that if you miss a day, you should start all over again, and those who think you should just keep going. I belong to the latter category.<\/p>\n\n\n\n<p>An all-or-nothing attitude brings more harm than good. Perfection is unattainable and the inability to do everything impeccably often causes self-guilt. <a href=\"https:\/\/www.psychologicalscience.org\/observer\/the-price-of-perfectionism#.WUKm32jyvIU\" target=\"_blank\" rel=\"noopener nofollow\">Numerous studies<\/a> highlight the negative effects of perfectionism, such as increased stress, <a href=\"https:\/\/clockify.me\/blog\/managing-time\/overcome-analysis-paralysis\/\">analysis paralysis<\/a>, and poor self-image. It also <a href=\"https:\/\/hbr.org\/2020\/03\/dont-let-perfection-be-the-enemy-of-productivity\" target=\"_blank\" rel=\"noopener nofollow\">sabotages your productivity<\/a> and personal growth.<\/p>\n\n\n\n<p>As long as it doesn\u2019t happen often, one skipped day won\u2019t ruin your progress. However, if you think a broken chain will make you go off track, it\u2019s better to start over again. You get to decide, you make your own rules.<\/p>\n\n\n\n<p>It\u2019s important to note that some types of activities require days off. Those days shouldn\u2019t be considered as breaking the chain as long as they\u2019re pre-planned. For instance, if you\u2019re working out, you need rest days to let your muscles recover and reduce the risk of injuries.<\/p>\n\n\n\n<p>Another \u201cjustified absence\u201d is if you\u2019re sick \u2014 in that case, you can put <i>S<\/i> on the calendar, so there is no blank space. Similarly, you can put <i>V<\/i> for when you\u2019re on a vacation.<\/p>\n\n\n\n<h2 id=\"how-to-get-back-on-track-after-breaking-the-chain\" class=\"wp-block-heading\">How to get back on track after breaking the chain?<\/h2>\n\n\n\n<p>If you struggle to continue with your habit after breaking the chain, here\u2019s what you can do:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Schedule a time slot for meeting your goal. Set a reminder if you have to.<\/li>\n\n\n\n<li>Find an accountability buddy.<\/li>\n\n\n\n<li>Maintain a routine and stick to your schedule.<\/li>\n\n\n\n<li>Prepare for success. If your goal is to eat less sugar, don\u2019t keep sugary drinks and foods in the house. If you want to work out in the morning, lay out your gym clothes and prepare everything you need before you go to bed.<\/li>\n\n\n\n<li>Remind yourself of why you started.<\/li>\n\n\n\n<li>Take a step back and think about why you fell off track. How can you prevent it in the future?<\/li>\n\n\n\n<li>Don\u2019t be too hard on yourself \u2014 fall-offs happen to everyone.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"tips-for-making-the-most-out-of-the-dont-break-the-chain-technique\" class=\"wp-block-heading\">Tips for making the most out of the Don\u2019t Break the Chain technique<\/h2>\n\n\n\n<p>If you want to excel in building good habits while using the Don\u2019t Break the Chain technique, keep these tips in mind.<\/p>\n\n\n\n<h3 id=\"pick-only-one-goal-at-the-beginning\" class=\"wp-block-heading\">Pick only one goal at the beginning<\/h3>\n\n\n\n<p>If you\u2019re just starting with the Seinfeld Method, it\u2019s best to pick only one goal to focus on. Maximum two or three, if you have extra free time. Be mindful that every new habit you introduce takes time and you can\u2019t get more hours in a day. Juggling between your usual schedule and new activities can get overwhelming (and we don\u2019t want any additional stress).<\/p>\n\n\n\n<h3 id=\"put-the-calendar-where-youll-see-it\" class=\"wp-block-heading\">Put the calendar where you\u2019ll see it<\/h3>\n\n\n\n<p>Pick a perfect place for a calendar depending on what your goal is. If you want to write 500 words every day, put it near your laptop. If you aim to take 10,000 steps a day, you can put it by your front door. If you put it somewhere you\u2019ll see it often so that today\u2019s blank space can annoy you, even better.<\/p>\n\n\n\n<p>When you look at it, it should remind you of meeting your goal and not breaking the chain. After a while, your brain will start associating the location with the activity.<\/p>\n\n\n\n<h3 id=\"determine-what-accomplishing-a-daily-goal-means-beforehand\" class=\"wp-block-heading\">Determine what accomplishing a daily goal means beforehand<\/h3>\n\n\n\n<p>Before you start, precisely define what your goal is. Not doing that was my main problem when I first started \u2014 I would find every loophole and convince myself I somehow deserved to mark X on the calendar, even though I didn\u2019t. For example, \u201c<i>Read more<\/i>\u201d is not specific enough; \u201c<i>Read 20 pages of a book every day<\/i>\u201d is better.<\/p>\n\n\n\n<p>But, you can get into even more detail. Does it count if you read articles instead of a book? Can you mark the task as completed if you read 18 pages, or does it have to be strictly 20? If you decide to switch to an audiobook, how many minutes will 20 pages translate to? Decide on these finer details and mark them down, for future reference.<\/p>\n\n\n\n<h3 id=\"set-deadlines-for-your-streak\" class=\"wp-block-heading\">Set deadlines for your streak<\/h3>\n\n\n\n<p>The task of not breaking the chain for the rest of your life can be a bit much, to say the least. So, set a deadline for your streak, e.g. a 30-day streak or a 100-day streak, to make it easier to mentally handle it. When you accomplish your goal, reward yourself (see the heading below) and set a new deadline.<\/p>\n\n\n\n<h3 id=\"motivate-yourself\" class=\"wp-block-heading\">Motivate yourself<\/h3>\n\n\n\n<p>You can motivate yourself in two ways (it\u2019s allowed \u2014 even preferred \u2014 to use both):<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><b>Find your \u201cwhy\u201d<\/b>. Why have you chosen that goal? When motivation inevitably wears off, you\u2019ll have to remind yourself why you even started. And if you don\u2019t have a satisfactory answer, it\u2019s not very likely the habit will stick. Things don\u2019t last long-term without a good reason.<\/li>\n\n\n\n<li><b>Set up a reward system<\/b>. I\u2019m a big advocate of treating yourself, especially when you deserve it. If you manage to not break the chain for a month, buy yourself something you want. Knowing you\u2019ll get a reward if you accomplish your goal will give you some additional motivation to succeed.<\/li>\n<\/ol>\n\n\n\n<h3 id=\"choose-a-tool-that-works-best-for-you\" class=\"wp-block-heading\">Choose a tool that works best for you<\/h3>\n\n\n\n<p>All you need for this technique is some type of calendar, everything else depends on you. According to your preferences, you can choose:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A wall calendar,<\/li>\n\n\n\n<li>A desk calendar,<\/li>\n\n\n\n<li>A mini calendar that fits in your bag,<\/li>\n\n\n\n<li>Google Calendar (or any other digital calendar)<\/li>\n\n\n\n<li>A <a href=\"https:\/\/clockify.me\/habit-tracker-app\">habit tracker<\/a> app, such as <a rel=\"noopener nofollow\" href=\"https:\/\/streaksapp.com\/\" target=\"_blank\">Streaks<\/a> or <a rel=\"noopener nofollow\" href=\"https:\/\/habitlist.com\/\" target=\"_blank\">Habit List<\/a>,<\/li>\n\n\n\n<li>A habit tracker in your planner or bullet journal.<\/li>\n<\/ul>\n\n\n\n<p class=\"custom-btn\"><a href=\"https:\/\/app.clockify.me\/en\/signup\" target=\"_blank\" rel=\"noreferrer noopener\">Get Clockify by CAKE.com FREE<\/a><\/p>\n\n\n\n<h2 id=\"conclusion\" class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>Doing something good for you every day takes dedication, discipline, and <a href=\"https:\/\/clockify.me\/blog\/managing-time\/how-to-organize-your-life\/\">good organization<\/a>. Breaking bad habits is hard, especially at the beginning. The good news is that it gets easier over time: after a while, you\u2019ll be able to do it without even thinking about it. Until that happens, just focus on the process and, of course, don\u2019t break the chain.<\/p>\n\n\n\n<div class=\"has-background\">\n<p>\u2709\ufe0f What habit(s) do you want to build? Have you already tried the Don\u2019t Break the Chain technique? Let us know at <a href=\"mailto:blogfeedback@clockify.me\">blogfeedback@clockify.me<\/a> for a chance to be featured in this or future posts.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Find out what the Don\u2019t Break the Chain technique is and how to make the most of this productivity technique to build good habits.<\/p>\n","protected":false},"author":16,"featured_media":10130,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[],"class_list":["post-10128","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-managing-time"],"acf":[],"_links":{"self":[{"href":"https:\/\/clockify.me\/blog\/wp-json\/wp\/v2\/posts\/10128","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clockify.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clockify.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clockify.me\/blog\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/clockify.me\/blog\/wp-json\/wp\/v2\/comments?post=10128"}],"version-history":[{"count":18,"href":"https:\/\/clockify.me\/blog\/wp-json\/wp\/v2\/posts\/10128\/revisions"}],"predecessor-version":[{"id":37238,"href":"https:\/\/clockify.me\/blog\/wp-json\/wp\/v2\/posts\/10128\/revisions\/37238"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/clockify.me\/blog\/wp-json\/wp\/v2\/media\/10130"}],"wp:attachment":[{"href":"https:\/\/clockify.me\/blog\/wp-json\/wp\/v2\/media?parent=10128"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clockify.me\/blog\/wp-json\/wp\/v2\/categories?post=10128"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clockify.me\/blog\/wp-json\/wp\/v2\/tags?post=10128"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}