I don’t remember exactly when I first heard of the Don’t Break the Chain method (or technique, if that’s even what it is), but I remember that it was something people said would help me establish a habit that would stick and also keep me motivated to keep going.
The Origin Story
I asked ChatGPT–who still uses search engines these days?–to show me when it was first mentioned anywhere and it claimed that it was in an article by Brad Isaac for Lifehacker from 2007. I can tell you that I definitely did not read that article and it must’ve been in a book or maybe another article online? I don’t remember.
Allegedly, this is the method that comedian Jerry Seinfeld claimed to have used to become a better comedian whereby he had a wall calendar and every day that he wrote a joke, he would cross out the day off. Once he did that for a few days, the visual representation of the days that he had written a joke created a visual chain, which psychologically gave him the motivation to keep going and not “break” it. If he were to miss a day, then it would show up on his calendar as a blank or a gap, and it would be a visual reminder that he didn’t do his job.
My Journey Begins
In April 2021, I started a keto diet and began tracking my daily steps. At that time, I was weighing 155 pounds and barely walking 1,000 steps per day. The idea of using the “Don’t Break the Chain” method seemed like the perfect way to stay motivated and accountable.
The Transformation
Over the course of four years, I managed to:
- Lose 50 pounds through consistent adherence to the keto diet
- Increase my daily steps from less than 1,000 to consistently achieving 3,000 steps
- Complete a 5K run before turning 50, despite having a physical disability
- Maintain a reading streak of over 2,100 days (currently at 2,134 days as of this writing)
The visual representation of my progress–seeing those unbroken chains of days–provided powerful psychological motivation to keep going, even on days when I didn’t feel like it.
Beyond Fitness
I used the same technique for other goals:
- Writing books
- Hosting a podcast
- Maintaining my daily reading habit
Each chain I built reinforced the others, creating a network of positive habits that supported my overall well-being and personal growth.
The Power of Consistency
Looking back, what strikes me most about the “Don’t Break the Chain” method is how it transforms daunting goals into manageable daily actions. You’re not trying to lose 50 pounds in one day–you’re just trying not to break your chain today. You’re not trying to read 2,100 books–you’re just reading today.
Starting a new “chain” can feel daunting. The first few days are the hardest. But once you’ve built up a week, then a month, then several months, the psychological weight of that visual chain becomes a powerful motivator. You don’t want to see that gap. You don’t want to break the streak.
Reflection
The “Don’t Break the Chain” method has fundamentally changed my life. It’s helped me accomplish things I never thought possible, especially given my physical limitations. More than that, it’s given me a framework for turning aspirations into reality, one day at a time.
If you’re struggling to build a new habit or achieve a long-term goal, consider giving this method a try. Get a calendar, pick something you want to do every day, and start marking off those days. Don’t break the chain.
Your future self will thank you.