The Seinfeld Method in Action: Two Worked Examples
Theory is useful, but seeing the method applied to real-world scenarios makes it click. Here are two detailed examples of how someone could use this framework to achieve a significant goal.
Example 1: The Career Pivot to Software Developer
Sarah is a marketing manager who feels unfulfilled. Her long-term vision is to transition into a new career as a front-end software developer within 18 months. This is a big, intimidating goal, so she breaks it down.
For her first Quarterly Theme (Q1), she decides to focus on “Mastering the fundamentals of HTML, CSS, and JavaScript.” This feels much more manageable. Looking at the first week, her Weekly Focus is to “Complete the first two modules of an online JavaScript course.”
Now, she needs to identify her daily chain action. She knows her evenings are busy, but she can wake up 30 minutes earlier. So, she defines her non-negotiable input goal: “Spend 25 minutes on my coding course every weekday morning before work.” This is her Seinfeld goal. It’s specific, measurable, and fits within her constraints.
She buys a large wall calendar and a red marker. On Monday morning, she gets up, makes coffee, and spends 25 minutes watching video lessons and doing coding exercises. It’s not a lot of time, but she finishes feeling accomplished. She walks over to the calendar and draws a big red “X” on the box for Monday. On Tuesday, she does it again. And again on Wednesday. By Friday, she has a small but satisfying chain of five X’s. At her weekly review on Sunday, she sees that she easily completed the first two course modules. The daily action is working. She continues this for the rest of the quarter. Some days she feels motivated and codes for an hour. On other days, she is tired and does the bare minimum of 25 minutes to keep the chain alive. One day, her child is sick, and she misses a day. The chain is broken. But remembering the “never miss twice” rule, she makes it an absolute priority to get her 25 minutes in the next day, and the chain restarts. After 90 days, she has a long, impressive chain with only a few blank spots and has a solid grasp of JavaScript fundamentals, ready for her Q2 theme of “Build three portfolio projects.”
Example 2: The Fitness Goal of Running a 5K
David wants to “get in shape.” He clarifies his vision: “Run a 5K race in under 30 minutes six months from now.” This SMART goal gives him a clear target.
He downloads a “Couch to 5K” training plan. His Quarterly Theme (Q1) is simple: “Consistently follow the first 8 weeks of the training plan.” His Weekly Focus is to “Complete the 3 scheduled workouts for Week 1.” The plan calls for 30-minute sessions, three times a week, that mix walking and running.
David decides his Seinfeld productivity hack will be tied directly to the training plan. His daily chain action is: “Do today’s scheduled workout.” On non-workout days, he has an “active recovery” action: “Do 10 minutes of stretching.” This way, he has a reason to mark an X on the calendar every single day, keeping the habit loop strong. He schedules his workouts for Monday, Wednesday, and Friday evenings and his stretching for the other days.
He gets his calendar. On Monday, he feels awkward and slow, but he completes the 30-minute walk/run. He proudly marks a giant “X.” Tuesday, he does his 10 minutes of stretching and marks another “X.” He loves seeing the chain form. One Wednesday, it’s pouring rain. His motivation plummets. Instead of skipping, he shortens the session. He does 15 minutes of running in place and jumping jacks inside. It wasn’t the prescribed workout, but he did something. He earned his “X” because his real goal is consistency, not perfection. This flexibility helps him stick to goals. By the end of the quarter, running feels less like a chore and more like a part of his identity. The visual chain on his wall is a testament not just to a training plan, but to the new, consistent person he is becoming. The goal of running a 5K now feels not just possible, but inevitable.
