How to Start a Tiny Habit You Can Do on Busy Days

A Change You Keep Delaying

Is there a change you keep meaning to make? Maybe you want to move more, make time to read, or finally get started on a project you've been thinking about for months? I know I'm trying to work on some closets over here. You know what you want to do. The hard part might be starting and then fitting it into a day that's already full. I'm Judy Oskam, and welcome to Stories of Change, Helping You Navigate What's Next.

Make The First Step Tiny

Today's one idea you can use comes from BJ Fogg's book, Tiny Habits, the small changes that change Everything. And it starts with a question: how small can you make that first step? Earlier this week, I talked with Stephanie Weldy about the difference between an aspiration and a behavior. Well, I want to move more, is an aspiration. I'll do one wall push-up of the song after I brush my teeth, is something you can actually do. That's a behavior. Think of it as a behavior as something you can measure. But I like that distinction because it gives a way to look at whatever you've been putting off. Take something like, I want to get organized. Again, remember those closets I mentioned. Well, where do you begin? You could spend a whole afternoon deciding what to tackle.

The ABC Method For Habits

Or you could try this. You can look at BJ Fogg's Anatomy of Tiny Habits, and I'm looking at it on page 12 of his book. First comes an anchor moment. It's an existing routine like brushing your teeth or an event that happens like a phone ringing. The anchor moment reminds you to do the new tiny behavior. Number two, this is the B. This is an ABC method, anchor behavior, celebration. Number two, the new tiny behavior is, you know, flossing one tooth. You do the tiny behavior immediately of the song after the anchor moment. It's super, super small. And then number three, the C stands for celebration. Something to create a positive emotion because emotions help create habits. You celebrate immediately of the song after doing the new tiny behavior. Something so small that it even seems a little silly, at least it was for me when I first started.

Real Examples You Can Try

So let's kind of use an example. Putting down your keys is the anchor. It's something you already do and it reminds you what comes next. Putting away one piece of mail could be the tiny behavior, just one piece of mail. And then comes the part that can feel a little funny. You celebrate. It can be as simple as smiling or say I did it or high five in the air. But it takes you take a second to notice that you followed through. Here's another example. Say you want a calmer morning start. After you pour your coffee, you take one slow breath. You can do it right there at the counter before you pick up the phone or before you pick up your coffee cup or get on with the rest of your day. And then give yourself a little nod. That counts, or a smile. And if one breath feels almost too easy, then do another or another. Think about a morning when you're running late. Could you still do one breath? I bet you could. That's the version I'd start with. You can always take a second breath if and when you have

Write Your Tiny Habit Sentence

time. So think about the one idea you can use. Think of one change you'd like to make, and then create the tiny behavior, uh, the tiny habit. Think of something you already do every day that becomes the anchor. Maybe it's you turn on the coffee maker, you feed the dog, or you shut the door to your bedroom, something. Put those two things together in one sentence. After I do this thing I already do, I'll take this one small teeny tiny action. Try it the next time that moment comes up. And when you do, give yourself a second to say, good for me, or high five, or thumbs up. If you forget, just try it again next time. You might find there's a better spot for it in your day. That's part of figuring out what works for you. You can try this today. Start with a moment you know is coming. Find an anchor and decide what you'll do when you get there.

Book Recommendation And Farewell

If you want to learn more about how to create habits that work, you can check out BJ Fogg's New York Times bestseller Tiny Habits, the small changes that change Everything. Thanks for joining me today and have a great weekend.