Strategies from the book "Tiny Habits" by B.J. Fogg to assist in building effective, long-term habits that work for you.

What are you wanting to achieve? Are you trying to lose weight? Do you want to be happier? Are you struggling with burnout and want to get out of it? All of these are aspirations that we can build habits to work towards, BUT you need habits that work for you. It won’t do you any good if you are trying to implement a habit that you dislike or is painful (either psychically or physically). You also need to start a habit that is easy to complete…so start tiny.
Have you tried making habits, but it didn’t work? You are not lazy. You are not unmotivated. You are trying to take on too much at one time and/or trying to implement habits that do not work for you. I hate running…so why would I try to start a habit of running everyday to get in shape? I can jump rope instead. I can incorporate cardio yoga or dancing throughout the day. All much more enjoyable for me!
Motivation is fickle. It spikes and then often crashes. So, what can you do it about? Outsmart your motivation!
In the book, Tiny Habits by B.J. Fogg, 7 steps are suggested for building long lasting habits. These steps are summarized below.
Step 1: Clarify what you want.
Do you want to lose weight or do you want to get more fit so you can do more? I will be going to Glacier National Park this year and my focus, although I may lose weight, is to ultimately be able to enjoy my hikes.
Step 2: Explore Behavior Options
Brainstorm behaviors that you can start doing today to reach for your aspirations. In the exploratory phase, there is no bad idea! Write them all down. This can include one time behaviors as well.
Step 3: Match with Specific Behaviors.
Now review the behaviors from your brainstorming session. What will you actually do? Which ones will have the largest impact on helping you to reach your aspiration?
Step 4: Start Tiny.
Make your habit small enough that even on your worst day when you have your lowest level of motivation, you can do it.
Step 5: Find the Right Prompt.
This is where you try to find something you already do to prompt you to do this new habit. Without that prompt, you will have a hard remembering to do the habit.
I think of this as bundling with something you do already. I have my workout equipment where I have a lot of plants I have to check on daily. So I have bundled getting in some jump roping with checking on my plants.
Step 6: Celebrate
Did you complete the habit? Celebrate! It seems simple, but do not underestimate the power of celebrating the little victories.
This is a brain hack! The Dopamine from the instant celebration tells our brain to pay attention and notes the cause-and-effect relationship.
Note, these celebration have to be immediate. It can include a dance, a cheer, a smile, or “victory!”
Rewarding yourself with a massage is more of an incentive instead of a reward. Incentives will not rewire your brain.
Step 7: Edit/Tweak
The first behaviors you try might not work. That is ok! You didn’t have the right combination of behaviors, prompts, or celebrations. Here, you can try other options until you find something that works.
Reference:
Fogg, B. J. (2020). Tiny Habits: The small changes that change everything. Virgin Books.
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