The 10 Rep Rule for Getting Started

The 10 Rep Rule for Getting Started

If you’ll allow me to manifest a bit today - the 10 Rep Rule is going to be one the core “philosophies” I’ll be known for - just you wait.

I’ve seen over and over in my own life and in other creators there’s a different type of “10x Rule” at play. Here it is in the most basic form:

  • 10 reps for feel
  • 100 reps for momentum
  • 1000 reps for mastery

Our minds don’t do a great job distinguishing between the beginning, (long) middle, and mountain-top achievements in life-changing work. We normally quit something after a few tries based on how we feel, not the results. Then it’s hard to stick with something we like even through the long middle. Gladwell’s 10,000 hours to mastery feels like something that can only be achieved by child prodigies - who has that kind of time?!

There’s a simple path to follow to the mountain-top of mastery. Trying a new thing 10 times gives you enough quantitative data to pair with your qualitative feelings about if you want to continue. Here’s a recent example…

At the start of 2021 I used the 10 Rep Rule to test the Wim Hof breathing method. I didn’t know how deep breathing and holds would help me with anything, but after 10 sessions I was hooked. I felt calmer, slept better, and saw an increase in my HRV (heart rate variability).

Committing to 10 reps or sessions was key because after the first few I didn’t want to do it anymore. I didn’t “feel” like it was helping and that it was a waste of time. But sticking with it long enough gave me both. I felt better and I saw the impact on my sleep and resting heart rate. I’m 30 reps in now and the positive impact has continued.

Next time you want to test a new habit, commit to 10 sessions or “reps”. It could be for journaling, working out, writing, meditation, anything. Do it 10 times within 30 days and see how you feel and what the impact is.

Read the 100 Rep Rule here