Tiny habits method helps you focus on small actions that you can do in less than thirty seconds.
🔖 Table of contents
- 🔖 Table of contents
- 💡 About the framework
- ✂️ How to use it?
- 1. Choose a goal
- 2. Create a recipe
- 🌊 Example
- 📚 Additional reading resources
💡 About the framework
Building habits and creating positive change is hard, but it can be made easier by starting small. Could you write a blog by working on it for a couple of minutes every day? Could you develop an exercise habit by beginning with one push-up per day? Starting small and maintaining consistency means you can begin creating a big change today. The key is to wire new habits, and let them grow naturally.
✂️ How to use it?
1. Choose a goal
Think about a small goal that you've been procrastinating for a long time.
2. Create a recipe
Think about your goal and create a recipe by thinking through three steps:
- Anchor moment - What is an existing routine in your life, that can remind you of / trigger the tiny behavior?
- Tiny behavior - What is the new habit you want to adopt? Think tiny - scale it back to be very small, and very easy. Now scale it back again - what is the action you can do in less than a minute?
- Celebration - What is it that you can do after you take an action to reward yourself? What can you do to create a positive feeling inside yourself?
|Your goal||Anchor moment||Tiny behavior||Celebration|
Being more mindful
Getting into my car
I will take 3 deep breaths to ground myself
I will put on a song or a podcast that I really enjoy afterwards
Staying more up to date with current news
Walking out of the house in the morning
I will play a news podcast when on my way to work for 10 minutes
I will buy a coffee on the way to reward myself and make it a little ritual
📚 Additional reading resources
- Tiny habits and the Fogg Behavior Model (blogpost)