(Move) Better Every Day in 3 Easy Steps

Let me introduce you to the super easy, fun and very effective behavior change method called Tiny Habits. I'm so excited about it that I want all my readers to learn how it works!

BJ Fogg is the founder of Stanford’s Behavior Design Lab and author of Tiny Habits: The Small Changes That Change Everything. Every body can use his method to make change. You can start creating a new habit while reading this newsletter.

The basic process is deceptively simple. Break your aspirations into (very) tiny behaviors that are anchored to things you already do every day. Then celebrate your successes. Learn from what happens. And keep going!

The beauty of tiny habits is that it only takes seconds each day to rewire your brain for a new habit you want to cultivate or even an old habit that you'd like to stop. You don’t need to rely on willpower or motivation. As BJ Fogg claims, "You can transform your life with tiny habits."

Read on to follow my tips and/or sign up for the 5-Day program. It's free!

The Tiny Habits process as described in “Tiny Habits” by BJ Fogg.

Building a tiny habit is easy as 1, 2, 3

The anatomy of a tiny habit has three parts--the Anchor Moment, the new Tiny Behavior and Instant Celebration. An anchor moment is something you already do regularly. It's part of your usual routine. You don't have to change anything to find your anchor moment. It could be feeding the dog, stacking the dishwasher or closing your laptop.

The new behavior is a really small version of what you want to do (or not do anymore). Not "take a 5-mile walk," but instead "put on my walking shoes."  Not "stop scrolling Facebook late at night" but "put phone on airplane mode at 7pm." The Tiny Habits book or program will help you dig deeper into the science of choosing the tiny behavior if you want more details.
 
The celebration, even though it sounds or feels silly, is what wires the new habit into your brain. This wiring happens through positive feeling. As Fogg writes, "Your brain has a built-in system for encoding new habits, and by celebrating you can hack this system." You have to celebrate in a way that makes you light up IN THE MOMENT. Saying "Yes!" with a fist pump does it for me. It's a way I often celebrate. I didn't try to invent some new way. I just observed what gives me that good feeling.

The recipe for a tiny habit also has three parts.

After I…..

I will…..

To wire the habit into my brain, I will immediately celebrate by….

Here are some examples to inspire you as you create your own recipes. As you can see, these are VERY TINY habits. The first one is a tiny habit I still practice after designing it last summer. Add your own tiny celebration to your recipe.

After I finish my cup of coffee, I will choose a movement practice for the day, I’ll give myself a “thumbs up.”

After I hang up the phone, I will mobilize my toes.After I put away my breakfast dishes, I’ll take a short walk around the block.

After a bathroom break, on my way back to my desk, I’ll reach my arms up and touch the top (or sides) of the doorway.

After I see the first TV commercial in the evening, I will get out my half dome.

After I get on the walking path, I will look up, down and side to side.

After I turn on the shower, I will think one positive thought about my body.After I park my car, I’ll do a Head Ramp.

I don't know anyone who hasn't tried to create a new habit at some point in their life. And I know lots of people who believe they just don't have what it takes to make a positive change. What I've learned is that anyone can do it. 

What is one habit that you'd like to begin? What habit would you like to stop? Would you be willing to try these 3 easy steps? I'd love to hear about it when you create a recipe for a new Tiny Habit.

After I typed this article, I looked out my window into my lovely backyard and I smiled. 

See how easy that is!

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