Dr. BJ Fogg is a behavior scientist, credited for founding the Behavior Design Lab at Stanford University. He is the New York Times bestselling author of Tiny Habits and the creator of the Fogg Behavior Model that has helped thousands of people design for behavior change.

Tiny habits are what the name suggests: take things in tiny measures and work on small goals as opposed to larger ones that so often fail. When you break down a new habit to its smallest element, you feel less resistance to do it, and it becomes easier to incorporate that into your routine.

This post is an example of 100 tiny habits you can use to build or break some of the most popular habits people around the world are working on. 

Part One: Building A New Habit

Here are some of the most common habits people around the world are trying to build. If you can relate to any of these, feel free to try out our examples of tiny habits to incorporate these new habits into your life and make them a part of your routine.

Exercise

1. Put on your workout clothes.
2. Roll out your Yoga mat.
3. Do one push-up or one sit-up.

More details here.

Drink more water

4. Fill your water bottle in the morning. 

5. If you prefer drinking from a cup, fill it and keep it close when you start working.

6. Invest in a water bottle that has portions marked for how much water to drink at what times of the day. That way, you’ll have your goals right in front of your eyes.

More details here.

Meditate

7. Take one deep breath.

8. Sit (or stand still) for one minute.

9. Go for a walk without music playing in your headphones.

More details here.

Read

10. Read one review on Goodreads of the book you’re planning to read.

11. Pick the book up and keep it near you.

12. Read one page.

More details here.

Sleep on time/Wake up early

13. Sleep early by five minutes each day.

14. Turn off all screens for an hour before you sleep.

More details here.

Run

15. Prepare a running playlist.

16. Put on your running shoes.

More details here.

Write in a journal

17. Buy a nice journal.

18. Invest in high-quality stationery.

19. Visualize what you’re planning to do for the rest of the day (if you plan to journal in the morning) or how the day went (if you’re planning to journal at night).

More details here.

Do Yoga

20. Roll out your Yoga mat.

21. Put on your Yoga clothes.

22. Prepare a playlist of videos on YouTube you can learn from or join a class.

More details here.

Go to the gym

23. Prepare a gym playlist of the songs you can hear while working out.

24. Prepare your gym bag.

More details here.

Save money

25. Start tracking your expenses.

26. Read a book or watch a video on personal finance.

27. Borrow before you buy for big purchases.

More details here.

Brush teeth

28. Hold your toothbrush in front of the mirror.

More details here.

Eat healthy

29. Eat raw fruits or vegetables with every meal.

30. Add nuts and dry fruits to your morning breakfast.

31. Keep your refrigerator stocked with fruit juices.

More details here.

Stretch

32. Stretch the first thing in the morning right after you get out of bed.

33. Stand up and stretch every hour in between work.

More details here.

Eat breakfast

34. Have a cup of coffee in the morning so you start feeling hungry.

35. Wake up fifteen minutes earlier than your usual time.

More details here.

Walk 10,000 steps

36. Take the longest route to the washroom.

37. Get down from the cab or park your car a few blocks away and walk the rest of the way home.

38. Walk every time you talk on the phone.

39. Keep a 30-minute slot free on your schedule in the morning or evening so you can go for a walk.

40. Put on your walking shoes.

More details here.

Stop and enjoy life

41. Take one picture every day.

42. Savor your experiences and allow yourself to bask in the glory of the small, happy moments in day-to-day life.

43. Put your phone away when you are trying out something new for the first time.

More details here.

Unclutter

44. Fold clothes after you dry your laundry.

45. Tackle one cluttered corner every day.

46. Don’t buy anything new before you have used all of its alternatives you have back at home.

More details here.

Keep in touch with friends

47. Send one message a day to an old friend.

48. Write out thank you notes when you have nothing to do and send them by mail to your friends.

More details here.

Write

49. Write a single sentence.

50. Join a writer’s group and connect with fellow writers.

51. Prepare an outline of what you plan to write.

More details here.

Keep in touch with parents

52. Create a WhatsApp group with your parents and other family members.

53. Send one message every day.

54. Set up calendar invites for calls so you don’t have an excuse to skip, saying you “forgot” you were supposed to call.

Learn a new language

55. Set up an account on Duolingo or any app that helps you learn a foreign language.

56. Log in to the app for a few minutes every day.

57. Practice saying one sentence in the new language every day.

More details here.

Ab workouts

58. Do a plank for thirty seconds before you shower.

59. Do one crunch before you get out of bed.

60. Make a list of ab workout videos on YouTube you can watch and learn from.

Do a weekly review 

61. Schedule a slot every Friday on your calendar.

62. Buy a journal for your weekly reviews and keep it within reach every Friday.

63. If you like to do your weekly reviews on an app, set a reminder to open that app every Friday.

More details here.

Listen to a podcast

64. Read a review of a podcast.

65. Ask friends for podcast recommendations.

66. Carry your headphones along each time you go outside for a walk or a menial chore that doesn’t require much mental effort.

67. Make a list of all the podcasts that interest you.

More details here.

Set priorities for the day

68. Spend a few moments each morning visualizing all that you intend to get done for the day.

69. Keep a journal right by your bedside table so you can wake up, and reach for it immediately.

70. Before sleeping each night, do a quick review of the day so you can understand how your priorities for the day were fulfilled.

More details here.

Go to work on time

71. Wake up fifteen minutes earlier than your usual time.

72. Before retiring for the night, keep your work clothes pressed and ready.

73. Check if your tires are alright and your car has enough fuel so you don’t have to blame technical errors for getting late to work.

74. Have more fluids for breakfast so you can sip on them on your way to work each morning.

More details here.

Learn something new every day

75. Read a blog post on a topic that interests your every day.

76. While talking with friends, steer the conversation in a direction that you’re more willing to learn.

77. Watch a TED talk before going to bed.

More details here.

Practice affirmations

78. Say one good thing about yourself every morning.

79. Pick a word for the day and set your intention. This means if you pick a word like “joy”, you’ll strive to find joy in whatever you do throughout the day.

80. Visualize good things for the day before getting out of bed each morning.

More details here.

Take medication

81. Prepare a list of all the medications you have to take during the day and sort them accordingly.

82. Keep your medicines within sight so you don’t have the excuse that you “forgot” them.

More details here.

Part Two: Breaking An Old Habit

Here are some of the most common habits people around the world are trying to break. If you can relate to any of these, feel free to try out our examples of tiny habits to remove these habits from your life.

No sweets

83. Buy unflavored gum and chew on it each time you feel the craving to have something sweet.

84. For desserts after meals, include fruits in your diet.

85. Don’t keep sugar inside your house or pantry.

86. Every time you crave to drink soda or sugary drinks, drink some water.

More details here.

No alcohol

87. Don’t keep any alcohol in your refrigerator. 

88. If a bar or an alcohol shop falls on your daily commute route, change the route and pick a different way to drive.

89. Explore new ways to cope like reading a book or maintaining a journal.

90. Stay hydrated.

More details here.

No smoking

91. Talk to a doctor or book an appointment with an addiction expert.

92. Find new ways to relax like going to a massage spa, pampering yourself with a hot bath, finding purpose in a new hobby, or rediscovering your love for reading.

93. Avoid drinking if that serves as your trigger to crave smoking.

94. Get rid of all the reminders of your smoker lifestyle like ashtrays, old cigarette packets, stubs, etc.

95. Get your body moving. Do a few stretches when you feel stressed.

96. Drink a glass of water if you feel the craving.

More details here.

No watching TV

97. Cut off your cable connection or only take subscriptions to OTT platforms on a monthly basis, so you can discontinue whenever you desire.

98. Practice a few minutes of a new hobby every day.

99. Keep a curtain over your television so you have to work hard to turn it on.

100. Be mindful while eating so you don’t feel the need to watch something while having your meals.

Final Words

Whenever you are building a new habit or breaking an old one, the most important element is consistency. Find a friend to do it with so you can keep track of your daily progress and make sure you don’t relapse. In case you can’t find anyone trustworthy, you can also hire an accountability coach from the directory here at coach.me.

You can also download a habit tracker for free to keep track of the days you managed to accomplish your daily goal. Tracking your progress is a wonderfully effective way to hold yourself accountable.

We all know there are multiple benefits to listening to podcasts and making it a daily habit. But how to consistently stick to it so you can get the most out of the listening practice? This article lays out a detailed step-by-step guide on how you can listen to more podcasts.

Listen while doing menial chores

It’s a great exercise to make boring chores less tedious if you listen to a podcast while doing them. To make sure you get the most value out of the podcast while not compromising on the results of the task you’re performing, pick something that doesn’t require your full attention.

This can be some simple tasks like cooking, cleaning, doing the dishes, washing clothes, or hanging out clothes to dry. These tasks don’t occupy much of your mental space, and you can easily complete them by multi-tasking and listening to a podcast.

Organize your listening

Listening to the same narrator for days together can be tiring and exhausting. To make sure you get the most out of your new habit of listening to a podcast daily, you can shuffle your playlist and optimize it to increase efficiency. 

Keep your library clean. Only pick podcasts you enjoy listening to. Don’t hesitate to drop a podcast you didn’t enjoy, no matter how many five-star reviews it had.

Find the right apps

The features of your podcast app play a huge role in how enjoyable the listening experience is for you. For example, some apps don’t have the sleep timer option, which can make it hard for you to listen to a podcast before going to sleep while knowing it will turn off automatically in a few minutes. 

Choose an app that has all the features you’re looking for.

Play with the speed

An interesting feature most podcast apps have is the option to adjust the speed. If you’re a native speaker, you might find the actual speed a bit too slow for you. To make sure you don’t get bored, feel free to speed up the podcast so your listening experience is hassle-free and enjoyable.

If you’re finding the pace of the narrator a bit too quick for your comfort, you can also tone it down so it becomes easier for you to listen to the podcast.

Make it a habit

When you treat your daily listening of podcasts as if you’re building a daily habit, you’re less likely to fall off the wagon. Here are two ways you can do it:

• Tie it with a trigger. A trigger is another activity you perform daily. If you tie the need to listen to a podcast with an existing habit, you can trick your brain to remind you to listen to a podcast without taking any active steps to do so.
• Get a habit tracker. This is a free app where you can mark off each day on the calendar where you stuck to your new habit of listening to a podcast. Seeing an unbroken streak will push you to aim for more days on that streak, and this will become a habit before you even realize it.
• Hire an accountability coach. The accountability coaches are trained professionals who will hold you accountable and make sure you get back on track if you fall off the wagon.