Tiny Habits

The Tiny Habits process, developed by BJ Fogg, is a method for behavior change that focuses on making small, sustainable adjustments to our daily routines. It operates on the principle that by starting with tiny, easily achievable actions, we can create lasting habits.

However, the new habit has to be something you want to do, not something you are obliged to do and shockingly, you have to celebrate after each performance!!

The process consists of several steps:

1. Identify the target behavior you want to do: often flossing your teeth is used as an example.

2. Define a tiny version of the behavior: Break down the behavior into a small, simple action that takes less than 30 seconds to complete. Using flossing your teeth, you would floss one tooth only.

3. Anchor the new behavior to an existing habit: Find an existing habit or routine that you already do consistently. Use this habit as a trigger or cue to remind yourself to perform the tiny behavior. thinking about flossing your teeth, its logical to anchor this to brushing your teeth

4. You need to look carefully at your anchor process and ask yourself what is the last part of brushing your teeth. This is called the trailing edge. Some spit then put their toothbrush down. It makes sense to have your floss right by where you put your toothbrush which is super easy to immediately pick up.

5. You now floss one tooth! You now celebrate! Maybe you punch the air, go “yaay”, or maybe you give yourself a pat!

6. To set up the habit you basically say, when I put my toothbrush down I’ll pick up my floss, floss one tooth, then celebrate.

7. Once you have flossed one tooth and celebrated, obviously you can go on to floss them all if you want to, BUT to develop the habit, all you NEED to do, and MUST do is the tiny habit.

Weirdly you’ll find this process can help you unlock many benefits beyond just the habit you have targeted. The mistakes you will make are: not identifying the trailing edge of your anchor habit, you’ll make the habit way too big, and because you are shy, you’ll think that celebrating is silly.

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