How I Went from 0 to 105 Squats a Week Without a Gym

The 3-Part “HAB Rule” That Made All the Difference

About six months ago, I knew I needed to add some strength training into my routine.

I started small: 10 squats every morning. No gear. No excuses. Just 10 squats right after I brushed my teeth.

And I stuck with it — every single day.

Eventually, I upped it to 15 squats. Still going strong.

Then, two months ago, I bought a generic ThighMaster. I thought, "Perfect — I’ll use it while I watch TV.” 

So I kept it right near the couch.

For a while, I did use it. But then we hosted a party. To tidy up, I moved the ThighMaster to another room.

Guess what happened?

No more ThighMaster.

But the squats? Still going strong.

💡 So why did one habit stick and the other fade?

As someone who studies habit-building, I can tell you exactly why — and more importantly, how you can avoid this trap.

I call it the HAB Rule — a simple 3-part formula for making habits that last.

✅ The HAB Rule: How to Make Any Habit Stick

H – Hook It to Something

Tie your new habit to a behavior you already do — daily and without fail.

Why squats worked: I stacked them between brushing my teeth and stepping on the scale.

Why the ThighMaster didn’t: No trigger, no pattern. Just “when I remember.”

A – Access Is Everything

Your habit tool or setup should be visible, convenient, and ready to go.

Squats? No setup needed. Can be done anywhere.

ThighMaster? Once it left the room, it left my mind.

B – Begin Ridiculously Small

Set a micro-goal that feels laughably easy — success builds momentum.

10 squats is not intimidating. It's doable. Eventually, 15 a day = 105 a week. That adds up fast.

The ThighMaster? No defined starting goal. Just "do some when I can."

🧪 Try It Yourself: Make Your Habits Stick with HAB

Want to revisit a dropped habit like I did? Or start something new?

Ask yourself:

• ✅ Have I hooked it to a daily routine?

• ✅ Is it accessible and visible?

• ✅ Am I starting small enough that I can’t fail?

  
  

🧰 Apply the HAB Rule to Other Goals:

🧘 Want to meditate?

H: After brushing teeth

A: Keep the app open on your phone

B: Meditate 1 minute per day

📚 Want to read more?

H: Right after lunch

A: Leave the book on your chair

B: Read 1 paragraph per day

🏃 Want to walk daily?

H: Right after coffee

A: Keep shoes by the door

B: Start with just 2 minutes

Final Thought

Consistency beats intensity. Squats beat the ThighMaster — not because they’re better, but because they followed the HAB Rule.