The most difficult push-up ever

The most difficult push-up isn’t doing it one-handed or with weights on your back or anything like that.

For me, at least, the most difficult push-up is the first one. And understanding that first push-up is teaching me an important lesson about developing and maintaining a habit.

Let me explain.


I always thought doing push-ups was a great exercise conceptually. They don’t take much time, and they can help you look and feel a bit better. Once in a great while, in a phase of exercise exuberance (“This time. I’m going to get really fit!”), I would do a few. But I never kept it up.

So after working on a wide range of other habits from eating to writing to learning piano, I figured I would attempt doing push-ups again. I even put them on my progress chart. (That’s where I track all sorts of behaviors - things I want to do more or less of - so I’m more mindful of them.)

But push-ups? I went over 100 days without a single one. Every day I would look at that progress chart and stare at a row of blank space, day after day, week after week, month after month. Every day I would think, “I really should do push-ups.”

So what was the problem? I discovered the answer when I came across this Life Pro Tip on


The advice is a variation of what I tell other people all the time: “Shrink the change.” (I even use an exercise metaphor - “touch the treadmill.”) I just needed to take my own advice.

The idea is that, when you’re facing resistance related to a particular goal, you shrink that goal until you take the fear out of it and actually do it. Then let the power of the progress principle start to work for you.

When I used to think of push-ups, I would conjure up all sorts of negative thoughts: the discomfort of the last and most difficult one, perhaps, or how I wasn't in as good a physical condition as I would like.

The Life Pro Tip helped me shrink the change and bypass those thoughts. "Just 15! I could do that!"

The next day, I picked a specific time (right before shaving) and, without thinking too much about it, I got on the floor and did something I hadn't been able to do for many months. That first day, I was able to do 20 push-ups. I was pleasantly surprised, and I took great pleasure in ticking the box on my progress chart.

Yesterday, I did 43 push-ups. But I still think of 15 as my goal. Because the first one is still the hardest for me. If and when the habit becomes more deeply-ingrained, I won’t have to think about it so much, and I may set a different target.

What about you? What goal have you been resisting? How could you shrink the change so you could “do your first push-up” and start making progress towards something you care about?