How are your new year goals progressing? We’ve all been there: January rolls around, and we’re ready to kickstart our New Year’s resolutions with enthusiasm, only to find ourselves slipping back into old patterns by February. Big, sweeping changes can feel overwhelming, and often, they don’t stick. If this is you, read on. 

How do we create lasting habits without the stress and struggle? Enter BJ Fogg’s Tiny Habits method—a simple, yet incredibly effective approach to building habits that actually stick.

Tiny Habits has helped transform my morning routine with a Qi Gong and Mindfulness practice and in turn transformed how I experience my day, and life. 

In 2020 I became a Tiny Habits certified coach. 

In this blog, we’ll explore what Tiny Habits are, how BJ Fogg’s groundbreaking method works, and step-by-step, how you can create your own Tiny Habit that lasts for the long haul.

What Are Tiny Habits?

Tiny Habits are exactly what they sound like: small, easy-to-do actions that fit naturally into your existing routine. The beauty of Tiny Habits is that they’re so tiny and simple that they don’t feel like a big commitment, making it easier to form and sustain them over time.

BJ Fogg, a behavioral scientist and the founder of the Tiny Habits Academy, discovered that the secret to habit formation isn’t willpower, motivation, or even grand plans. It’s about making habits so small that they don’t require much effort at all. The idea is that small actions, repeated consistently, will eventually build up to create significant change.

Fogg’s method is built on three key elements:

1. Simplicity – The habit should be so small that it feels almost effortless to do.
2. Celebration – Acknowledge and celebrate your success, no matter how small.
3. Context – Attach your new habit to something you already do, which helps make it a natural part of your routine.

The Tiny Habits Formula

To create a Tiny Habit, BJ Fogg recommends using a simple formula:

After [existing habit], I will [tiny habit], and I will celebrate by (action to acknowledge success).

This formula is designed to help you anchor your new habit to something you already do regularly, ensuring that you don’t forget to do it. And the celebration part? It’s not optional—it’s crucial. Celebrating reinforces the behavior and triggers a positive emotional response, making it more likely that you’ll repeat the action again.

How to Create a Tiny Habit: Step-by-Step

Creating your own Tiny Habit is easier than you might think. Let’s break it down step by step:

1. Start Small

The first step to creating a Tiny Habit is to think really small. Instead of aiming to work out for an hour every day, try committing to just two minutes of stretching or a couple of minutes of walking. If your goal is to read more, start with just one page a day.

The key is to choose something so tiny that it feels impossible to fail. If you’re trying to drink more water, instead of saying, “I’ll drink eight glasses a day,” make it a Tiny Habit by committing to drinking one glass every time you finish a meal.

2. Anchor to an Existing Habit

The next step is to choose a habit you already do regularly and use it as a trigger for your new Tiny Habit. This is known as the Anchor.

For example:

• After I brush my teeth (existing habit), I will do two minutes of stretching (tiny habit).
• After I pour my morning coffee (existing habit), I will write one sentence in my journal (tiny habit).
• After I sit down at my desk (existing habit), I will take three deep breaths (tiny habit).

By anchoring your new habit to an existing one, you’re more likely to remember it and integrate it into your routine.

3. Celebrate

Celebration is the key to reinforcing your new habit. Fogg suggests celebrating immediately after completing your Tiny Habit to create a positive emotional response. This could be something as simple as giving yourself a high-five, saying “yes!” to yourself, or smiling and saying, “I did it!”

It may seem silly at first, but celebrating—no matter how small the achievement—releases dopamine, the “feel-good” chemical in your brain. This boosts your motivation and makes it more likely that you’ll repeat the behavior.

4. Scale Gradually

Over time, you can increase the size or frequency of your Tiny Habit. The beauty of this approach is that once the small habit is automatic, you can build on it. If you’ve made the tiny habit of two minutes of stretching part of your routine, you might find that you want to stretch for five or ten minutes. But remember, the key is to always start small and build gradually.

Why Tiny Habits Work

Tiny Habits work because they take the pressure off, creating an environment where change feels almost effortless. By focusing on small, manageable actions, you avoid the trap of overwhelming yourself with big goals that can lead to burnout. The celebration part is another game-changer. It helps reinforce your new habit by making the process feel rewarding and fun, instead of something you “have to do.”

Moreover, Tiny Habits tap into the power of consistency. Consistency, not intensity, is what leads to sustainable change. Over time, tiny habits accumulate, and what started as something small can snowball into a significant change in your life.

Practical Examples of Tiny Habits

• Health:
  After I finish breakfast (existing habit), I will drink a glass of water (tiny habit).
  After I take a shower (existing habit), I will do 10 jumping jacks (tiny habit).
• Productivity:
  After I sit down at my desk (existing habit), I will list my top 3 major tasks (tiny habit).
  After I close my laptop (existing habit), I will write one thing I accomplished today (tiny habit).
• Personal Growth:
  After I get into bed (existing habit), I will read one page of a book (tiny habit).
  After I pour my coffee (existing habit), I will write down one thing I’m grateful for (tiny habit).

Tips for Success with Tiny Habits

1. Start ridiculously small: The smaller the better. It should feel so easy that you can’t talk yourself out of it.
2. Celebrate your success: No matter how small the habit, take time to acknowledge and celebrate it.
3. Be kind to yourself: If you miss a day, don’t beat yourself up. Tiny Habits are meant to be forgiving.
4. Use the habit tracker: Keep track of your progress to visualize how your tiny habits are building up.

In Conclusion

BJ Fogg’s Tiny Habits approach is a game-changer when it comes to creating lasting change in our lives. The beauty lies in its simplicity: start small, build gradually, and celebrate your successes along the way. Whether you want to improve your health, productivity, or personal growth, the Tiny Habits method can help you achieve your goals without the overwhelm.

So, what tiny habit are you going to start today? Start small, celebrate, and watch as those tiny habits lead to big, lasting changes over time.