We all know that you can\u2019t start a daily exercising habit by doing hundred push-ups on day one. If you aim for something so high on day one, you\u2019ll lose motivation and fail.<\/p>\n\n\n\n
That\u2019s where tiny habits<\/em><\/a> come in. This is a revolutionary concept proposed by BJ Fogg, the behavior scientist credited for founding the Behavior Design Lab at Stanford University.<\/p>\n\n\n\n Bj Fogg describes a tiny habit as:<\/p>\n\n\n\n Fogg has also designed the B=MAP model of behavior change <\/a>that states behavior is the result of motivation, ability, and prompts taken at the same time. This is a simple formula that can lead to incredible results. In other words, a behavior is the result of:<\/p>\n\n\n\n This is true for building a habit and breaking an old habit in equal measure.<\/p>\n\n\n\n This post describes how you can use tiny habits to build any new habit or to break an existing habit. If you\u2019re looking for some examples of tiny habits for the most common habits people all over the world are trying to build or break, click here<\/a>.<\/p>\n\n\n\n The most common mistake people make while trying to build a new habit is that they start too big. To avoid falling into this trap, it\u2019s important that you identify a habit that\u2019s tiny enough so you don\u2019t have any excuses. If you pick something sufficiently small, you can keep doing it every day until it becomes such an important part of your life that you no longer have to think consciously about starting it.<\/p>\n\n\n\n You can discover a tiny habit by experimenting with the subcomponents of the Ability variable from the B=MAP Model, namely time, money, physical effort, mental effort, social deviance, and routine. <\/p>\n\n\n\n Start small. For example, if you\u2019re trying to build a habit of reading every day, you can start by reading one sentence. These tiny habits act as the foundation for long-term behavior change. If they feel too tiny, feel free to do more and treat it as extra credit. No matter what you do, never skip the bare minimum\u200a\u2014\u200athe tiny habit\u200a\u2014\u200athat you had pledged yourself to. Instagram Reels are the hottest new phenomenon sweeping across social media, and for good reason. They make it easy to create, share, and download 15-second videos with speed and flair. With just a few clicks of your mouse, you can download any Reel directly to your device<\/a> without having to download any extra apps or plugins.<\/p>\n\n\n\n Any existing habit is the prompt or cue. There anchors are things you do everyday, no matter what. These include things that you don\u2019t even think about doing, like eating food, brushing your teeth, taking a shower, etc.<\/p>\n\n\n\n Here are some examples of tiny habits, combined with existing behaviors:<\/p>\n\n\n\n According to Fogg, it\u2019s important to combine the new tiny habit with a previously established habit so you\u2019ll remember to do it every time. This will make your journey of adopting the tiny habit easier and minimize the need for constant reflection.<\/p>\n\n\n\n Another reason why most people fail to build new habits is that they judge themselves too harshly. They hold themselves up to insane standards, and when they are unable to complete these tasks, they fall down the rabbit hole of guilt and self-blame.<\/p>\n\n\n\n To avoid spiraling down the same abyss, it\u2019s important to celebrate small wins and reward yourself every time you manage to successfully complete one tiny habit. <\/p>\n\n\n\n The choice of reward can vary from person to person, but it\u2019s important to identify a reward before diving right into the action. Reward yourself immediately after you finish performing the habit. That way, it will be easier to stick to your goals as you know you\u2019ll have something fun to look forward to when you are done.<\/p>\n\n\n\n Even if you follow all the steps, there might still be days when you fail to stick to the tiny habit you had pledged yourself to. Even in such cases, avoid negativity. Treat this as a slip, a blip on the radar that you can surmount the next day.<\/p>\n\n\n\n Yes, you failed today, but so what? You can start again tomorrow and keep the momentum going. Be kind to yourself and celebrate small wins, but don\u2019t treat every small \u201closs\u201d as a major \u201cdefeat.\u201d<\/p>\n\n\n\n If you keep repeating the habit tiny forever, you will continue to see tiny results. For long-lasting change, it is important to increase duration and dosage of the the habit over time.<\/p>\n\n\n\n If you feel demotivaed in the beginning, remember you\u2019re not looking for results right now. You\u2019re simply trying to create the habit. The results come later, once you\u2019ve successfully established the habit and incorporated it into your routine. <\/p>\n\n\n\n\n
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\n\n\n\nStep one: Identify the tiny habit<\/h3>\n\n\n\n
\n\n\n\nStep two: Tie new tiny habits to anchors<\/h3>\n\n\n\n
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\n\n\n\nStep three: Celebrate <\/h3>\n\n\n\n
\n\n\n\nStep four: Scale up<\/h3>\n\n\n\n