Law of 100: A Healthier Way to Build Habits
Are you tired of starting a new habit only to quit a few weeks later? The problem might be the way you’re tracking your progress.
I used to struggle with this too. Every time I tried a habit app, it felt like more work than the habit itself. Then I came across the Law of 100 in Noah Kagan’s Million Dollar Weekend. In the book, he writes:
Whatever you put yourself to, do it 100 times before you even THINK of stopping. This stops you from succumbing to what Seth Godin calls ‘the dip,’ the moment in a long slog between starting and when mastery sets in where you start hating the work and you want to quit.
It changed everything. Instead of focusing on streaks or perfection, it’s about showing up 100 times. Period.
I’ve created a free printable sheet to help you start your own 100-day habit journey. Download it here and give it a shot. It’s simple, motivating, and actually works.
What Is the Law of 100?
The Law of 100 is simple. Pick one habit, and do it 100 times. That’s it.
You don’t need an app or fancy tracker. All you need is a sheet of paper with 100 squares on it. Every time you do the habit, cross off a square.
Performing the habit 100 times forces you to focus on progress rather than perfection. This method avoids the pitfalls of overcomplication, guilt, and streak obsession, making habit-building more sustainable and fun.
There’s nothing to analyze. You’re not measuring your progress or comparing it to anyone else. You’re just completing actions and marking them down.
Unlike habit apps, this method doesn’t show you the days you missed. You’re only looking at what you’ve accomplished.
If you want to work on your habit twice in one day, great! Cross off two squares. You’re not limited to once-a-day progress.
This approach works because it’s so simple. There’s no room for excuses. Just do the habit and mark it down.
Why Most Habit Trackers Don’t Work
In my experience, building habits through apps doesn't work for two main reasons:
1. Overcomplication
A study reviewing 115 habit formation apps found that many lacked simplicity, making them less effective in supporting habit formation. (nesslabs.com)
Logging habits through an app creates friction. Not only do you have to complete the habit, but also log it. You've got to open the app, find the activity, tap it, tell the app how you feel, etc.
It's much simpler to tick a box on a piece of paper.
2. Motivation Through Guilt
Haibt tracking app often encourage and reward streaks. The intention is good—motivating users to maintain positive behaviors.
But when you inevitably miss a day, your streak goes back to zero. In other words, you lose what you've built. You feel like a failure and have to start all over again.
Merely counting the number of times you've done something rather than logging it by calendar date is a much more positive experience. There are no ways to fail, only win.
How to Start Using the Law of 100
1. Print the Law of 100 sheet
Nothing fancy. Just 100 squares on a piece of paper. We've made one for you that you can download here.
2. Pick One Habit
Choose one habit you want to work on. Start small—something you can do consistently.
3. Cross Off a Square Every Time You Do It
Each time you complete the habit, cross off one square. That’s your only job. If you complete the habit twice in a day, check two boxes.
4. Repeat Until You Reach 100
Don’t worry about missed days. Don’t overthink the process. Just keep going until all 100 squares are filled.
5. Celebrate and Calibrate
Reward yourself for the journey. At this point (and no sooner), decide whether you want to continue or quit the habit.
What Makes This Method Different?
Most habit systems focus on perfection. The Law of 100 focuses on consistency.
With apps and trackers, one missed day can throw you off. The law of 100 doesn’t punish you for gaps. You’re not looking at a timeline or calendar. You’re just filling squares.
And unlike apps, this method doesn’t require extra effort. You’re not opening your phone or tapping through menus. You’re just marking a square on a piece of paper.
This simplicity is what makes it work.
Try It for Yourself
If you’ve struggled to stick with habits, try the Law of 100 and let me know how it goes.
Print the sheet, pick a habit, and start crossing off squares. Don’t worry about doing it perfectly. Don’t stress about missed days. Just keep going until you hit 100.
Every square you cross off is progress. Each one gets you closer to your goal.
See you in 100 reps, friends!
~ Ben
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