“If you want to change your life, you’ve got to have a goal that’s big enough to inspire you. Go big, or go home!”
“Change only happens incrementally. The tinier the shift, the easier it is to modify a behavior. Tiny habits rule!”
I’m betting that a lot of you reading this right now have come across both schools of thought. However, despite being treated as dueling approaches, micro-habits and big goals hang out together on the same curb.
Tiny Habits, an approach developed by Stanford behavioral researcher, BJ Fogg, is based on the premise that if we adopt a new habit that’s super easy to stick with, we’ll eventually make our way to the bigger goal by encouraging a snowball effect. From his research, Fogg concluded that only three things will change behavior in the long term: a) an epiphany b) a new environment and c) taking baby steps.
Since most of us won’t be able to uproot ourselves and epiphanies tend to be sort of rare, we’re left with learning from our earliest self.
Fogg’s outlined three steps to implementing a tiny habit:
1) You need to GET SPECIFIC. What behavior do you want to change? What outcome would you like to have?
2) You’ve got to KEEP IT SIMPLE. How can you make the behavior easy to do?
3). You’ll want to TRIGGER THE BEHAVIOR. For example, you might say, “every morning after I brush my teeth, I’ll do ten pushups.” The trigger is brushing your teeth, and the Tiny Habit is ten pushups.
What will prompt you to engage in the behavior? Does your trigger already exist, or will you need to create it from scratch?
Finally, Fogg emphasizes that after you complete the Tiny Habit, you’ve got to celebrate. That could be as small as yodeling “Woohoo!” or giving yourself a pat on the back.
I’m a big fan of Tiny Habits and have shared Fogg’s principles in many corporate wellness talks. Visualizing big goals, like quitting smoking and running a marathon, coupled with beginning your journey to that goal by implementing a Tiny Habit, like lacing up your running shoes each morning after you finish breakfast, is a sure path to celebration.
Check out BJ Fogg’s TED talk on Tiny Habits, and then try it out for yourself! (https://www.youtube.com/watch?v=AdKUJxjn-R8)
What Tiny Habit could you cultivate in working toward a bigger goal? What’s the trigger for that Tiny Habit?
This is post #3 in a long series on habit change. Do you have any thoughts on big goals and Tiny Habits? Have you tried the Tiny Habits method before? Leave your comments below! Thanks for reading!