Skip to main content

Elastic Routines

What are Elastic Routines​

Elastic Routines are a concept from Stephen Guise and detailed in his Book: "Elastic Habits: How to Create Smarter Habits That Adapt to Your Day"

This method is supported in Svayy by allowing you to set a Routine to Elastic. This allows you to set three stages to a Routine.

The first stage, the Mini stage, should reflect the premise that you can do this stage of the Routine no matter what happens in your life. A good example is a gym or workout Routine. In this case your Mini Routine would be something like 10 Pushups. This can be done anywhere under any circumstance.

The second stage, the Intermediate stage, should be a compromise between the Mini and the Elite version. It should be done when the Elite version can't be done for some reason. In our gym / workout example our Intermediate Routine would be set as: "40 Pushups, 30 Burpees, 60 Crunshes, ...". Something like a home-workout.

The third stage, the Elite stage, is you desired Routine you want to intorduce. In our example it would be to go to the gym for 45 min and do a workout.

You can of cause vary this based on your starting point or your life situation. Keep in mind that Elastic Routines should be reviewed after a set period of time and increased, so that your Mini and Intermediate versions increase over time. Flexibility is key when working with Elastic Routines and the main goal is to slowly introduce a new Routine and make it stick through long lasting repitition.

When creating an Elastic Routine

Remember that the Mini Routine should always be possible!

Completion and Score​

In Svayy we took the concept of Elastic Routines a step further. Each stage (Mini, Intermediate, Elite) has a different impact on your Score.

Mini = Score stays the same tomorrow Intermediate = Score is reduced by 1x the Importance Elite = Score is reduced by 2x the Importance

We do this to give extra motivation and dopamine release for doing the tougher versions of you Elastic Routine.

How to use Elastic Routines​

You can incorporate this concept in varoius ways. We will list some Routines where we found the Elastic Method can be helpful:

  1. Meditation
  • Mini: 5 min
  • Interm.: 10 min
  • Elite: 15 min
  1. Read a Book
  • Mini: 1 Page
  • Interm.: 2 Pages
  • Elite: 4 Pages
  1. Gym
  • Mini: 10 Pushups
  • Interm.: Home Workout
  • Elite: Gym Workout
  1. Streching
  • Mini: 3 Streches
  • Interm.: 6 Streches
  • Elite: 12 Streches
  1. Programming
  • Mini: 15 min
  • Interm.: 30 min
  • Elite: 1 hour