Tiny Habits: The key to massive changes in your life
We’ve all been in that position where we imaging ourselves in a better position than where we are right now. Maybe because we saw someone in that position, or it’s one of the things we want to accomplish. Anyways we put pressure on ourselves to get those massive changes in our lives.
You’re not alone. It happens to me also. Sometimes I criticize myself, thinking I’ve not worked hard enough, or I don’t know how to make those changes in my life.
I’m here to tell you – Think small, Instead think Tiny.
What are tiny habits?
I’m sure you are familiar with the word habits. James Clear defines habits as small decisions you make, and actions you perform every day.
He went on to say that “Your life today is essentially the sum of your habits”. And I totally agree with him.
Tiny Habits, on the other hand, was introduced by BJ Fogg. A behavioral scientist at Stanford University. He defined ‘tiny habits’ as a behavior. Something you do at least once a day, that takes you less than 30 seconds, and requires little effort.
It is a skill and a process you develop over time, without relying on willpower.
Remember, to create massive changes in your life, you have to take tiny daily actions that move you closer to your desired result.
What are some good tiny habits examples?
BJ Fogg calls this format a recipe, while James Clear calls this Habit Stacking. But they both follow the same principle.
One of the best ways to build a new habit is to identify a current habit you already do each day and stack your new habit on top
Let’s take a look at some examples
- After I pour my cup of tea each morning, I will meditate for one minute
- After I lay my bed, I will open my journal
- After I sit down to each dinner, I will say one thing I am grateful for
- After I journal, I will put on my running shoes
- After I eat dinner, I will wash my face
In a blog post created by BJ Fogg, he went on to explain the two parts of the recipe
1. "After I..."
These two words come before a habit you already do on a daily basis, like drinking tea or eating dinner. It serves as an anchor to stack your new habit on your current habit.
2. "I will..."
This is followed by the new habits you want to start practicing.
Note: These habits have to be really small or ‘tiny‘. BJ Fogg said, “difficult behaviors require a high level of motivation”. The trick is that you don’t have to rely on pure motivation to trigger the new habit.
19 Tiny habits that lead to huge results
- Do what you say you’re going to do
- Journal once per day
- Never lie
- Always make time for your closest friends
- Practice your craft
- Go to the gym
- Surround yourself with people who represent what you ultimately want to become
- Don’t just set goals- track them
- Never eat alone
- Dress for success
- Meditate and reflect
- Teach others
- Eat healthy
- Check in with people of different ages
- See art
- Wake up when you say you’re going to wake up
- Read your chief aim aloud
Can you now use tiny habits to make massive changes in your life? Choose the right habits and make it as simple and tiny as possible.
You are making the right decisions towards your success. No matter how small they are.
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