#GiveMe30HabitProject 03.01.2020 {Pushups!}

Welcome to the 15th habit in the #GiveMe30HabitProject!!

See this post for all the details and backstory!

This month’s habit is all about stacking up small wins and seeing the power of compounding effort!


Oh goodness y’all! I almost forgot to do a Give Me 30 Post! March snuck up on me! I realized this morning I hadn’t even STARTED let alone even have an idea and considered skipping it this month, but then it dawned on me to share based on present habits of my own!

This is actually a habit that I am currently implementing myself. It’s pretty straightforward. Every time you go to the bathroom, you do three push-ups afterwards. The idea is to use the habit that you do multiple times throughout the day to cue the second habit you need to remember to implement. It is a concept called habit stacking and it is quite useful to nurture little habits while they still aren’t something you’ll remember like on autopilot.

The pushup habit itself is actually intended for me to make progress on being able to do more push-ups at a time, but I thought it was worth sharing for other reasons as well. The physical effort is a small win that can help you with a boost of motivation to tackle other thinks based on the joy and satisfation you get from following through on a micro habit challenge. Because the habit is so small it’s easy to do, even if it requires effort—as long as you remember it that is!

I have found from trial and errot that it’s difficult to remember the habit, so I use a few triggers in order to remind me. I recommend you use a visual and verbal, if possible (as below).

The first is putting a sticky note on the bathroom mirror that says “push-ups.” That way I see it when I’m washing my hands and I am reminded to do them. Just in case the post it note as not effective for you, feel free to come up with other creative ways to remind yourself to do the habit. 

The second reminder will probably make you laugh, but it’s working so far for me better than the sticky note, so I’ll share despite the silliness. I’m trying to get myself in the habit of saying the rhyme “when I flush I stop and push.” Because I found that sometimes when I’m in a rush, I don’t even look at the post it note. Plus if you aren’t at home, you will need a different cue to remind you. I like the idea of tieing the reminder to either the physical act of flushing or washing the hands, because those will always also be occurring with the restroom trip (hopefully anyhow 😂).

Now, I realize that this habit is not fool proof when it comes to the ability to consistently follow through, which is the goal in order to get enough volume to make progress with pushup strength. You may hit a few hiccoughs, so let’s troubleshoot them!

You can easily stop and do push-ups at home without fear of germs (I simply just step out of my bathroom and do them on the carpet in the master bedroom), but while are you at work you may have to come up with other ways to keep the habit consistently. You can do wall push-ups (since you obviously don’t want to be doing push-ups on the bathroom floor it any space let alone public restrooms).

If it is arm day, I tend to struggle with reps and by the end of the day, I just drop to doing the pushups on my knees. If you can only do them on your knees or a wall to start, that is fine too! By the end of the month you should be able to do 3 on your toes if you are consistent! But you’ll have to try to know, so push yourself!

My goal is to do push-ups on my toes for more than 10 reps so that’s why I started this. There is research showing that doing micro sets throughout the day (small sets NOT to failure) builds strength and stamina.

This could also be used for pull-ups if you have access to a bar. That’s my next plan after I work on pull-ups…


OK, so now that you have an idea of what the habit looks in practice and the benefits of practicing it, it’s your turn! You don’t have to do every single one of these, but these are some ideas for you to implement.

  • Every day for the next 30 days, when you go to the restroom, stop and do 3 pushups after.
    • Practical Tips: Come up with a way to remind yourself so that you don’t forget the new habit!

🚨 Don’t forget to share this project with others! You can share the link to this blog post as a status/post on Facebook. Feel free to save and use the image from this post, or use the ones I’ll have on my Instagram page. Whatever other means you have to get more involvement will make this project more fruitful! Tweet, email, pin on Pinterest, etc.

Also, I encourage you to keep track of your journey and use the hashtag #GiveMe30HabitProject on social media. Please tag me in your habit progress and insights! I’ll also be glad to troubleshoot sticking points. I’m Kaci M Byrd Cheeseman on Facebook and @CheeseGirlPA on Instagram.

If you want to check in daily for accountability, you can post either a photo and/or status and use #GiveMe30HabitProject #Day1, #GiveMe30HabitProject #Day2, so on and so forth. I’d love to see how it goes and repost—only if you give me permission, of course! I’ll be searching the hashtag to see who is joining in.


Reader Questions:
1/ Are you able to do pushups for several reps on your toes?
2/ What other quick strength movement can you think of that this habit could be used for?


Remember: What is it you want to achieve? Who do you want to become? How do you want to serve others? You may not know how to get there, or even how to get started. I just ask that you trust me and help spread the message to others so they can become involved. Keep showing up, and together we will get you there, one 30 day habit at a time!

Are you ready? Let’s get growing!!

| Kaci


P.S. If you are interested in working on a specific habit and need someone to help you troubleshoot, keep you motivated, and hold you accountable, I offer coaching a variety of ways, which you can learn more about here.

My specialty is habit change and my approach is to work on mindset alongside the habit, so that it is healthy and sustainable, and this is best done via 1:1 Coaching which you can learn about here. Whether it involves your health, finances, nutrition, exercise, relationships, or personal growth, habits are the key to success. We are the outcome of what we repeatedly do. Without addressing that, there can be no change. Learn more here!

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