Why Doing Things 3 Times a Week Beats Daily Grind Every Time

We often hear that to succeed, we must do something every day — whether it’s exercise, journaling, or practicing a skill. But this daily grind can lead to burnout and guilt when life inevitably gets in the way. Laura Vanderkam offers a liberating alternative: doing things three times a week.

Research shows that even people who believe they have daily routines often perform them fewer than seven days a week. Three times a week is realistic, sustainable, and powerful enough to build identity and momentum.

This mindset frees you from the guilt of missing days. For example, a parent who exercises on Friday, Saturday, and Sunday can enjoy the rest of the week without pressure, yet still reap health benefits and build a consistent habit.

Doing something thrice weekly also helps uncover hidden pockets of time and encourages incremental progress. Whether it’s creative writing, family dinners, or skill practice, this frequency balances effort and life’s unpredictability.

By escaping the 24-hour trap, you embrace a weekly perspective that opens up time and reduces pressure, making habits joyful rather than burdensome.

Start small, commit to three sessions a week, and watch your habits flourish without guilt or stress.

For more on habit formation and sustainable routines, explore Vanderkam’s work and related research.

References: 168 Hours on Amazon, Author's website