To create a healthy and happy life we need to develop the ability to create new healthy, positive behaviors and habits both now and in the future as your body and life change.
To change a behavior or habit, we simply need to repeat the same thing over and over again, until our brain recognizes the pattern and creates specific neural pathways to account for the pattern and thus stores it for future repetition.
The most effective way to change a behavior or a habit is to change small pieces of that habit one at a time. Called tiny habits.
Why is this most effective? I tell you in this talk I gave a year ago at RYx Malaysia in Kuala Lumpur.
How do you do you create tiny habits?
- Pick a goal
- Identify the major behaviors or habits you need to hit this goal,
- Put those behaviors into a logical order
- Pick the first one
- Break it down into tiny pieces (I call them skills)
- Place those skills into a logical, progressive order, and
- Attack each skill, one after another, building as you go, until all skills have been completed and your behavior is obtained.
I think I follow…but would like an example.
Let’s say you want to floss every day…
Easy enough to say “I’ll just start flossing everyday”…right?
ehhh… be honest, you still don’t floss everyday even though your dentist passively makes you feel like a terrible person for not doing it…
So try this:
- Week 1 & 2: After you brush your teeth at night you will pull out a string of floss (whether you actually end up flossing or not)
- Week 3 & 4: After you brush your teeth at night you will pull out a string of floss, look in the mirror and say it only takes 30 seconds
- Week 5 & 6: After you brush your teeth at night you will pull out a string of floss, look in the mirror and says it only takes 30 seconds, and then floss your bottom teeth
- Week 7 & 8: After you brush your teeth at night you will pull out a string of floss, look in the mirror and says it only takes 30 seconds, then floss your bottom teeth, and then floss your top teeth
- Boom done!
TRUTH, it worked for me…I floss daily now and have for the past two years all because of the above progression!
OK it’s your turn!
1 – Pick a goal
2 – Identify the behaviors or habits you need to accomplish that goal
3 – Pick the most logical first behavior
4 – Break that behavior down into skills
5 – Put those skills in order
6 – Start with the first one
Want even more help:
Click HERE for a worksheet to help you out! (you are encouraged to watch the video above before digging into this worksheet)
101 TINY HABIT IDEAS – Need some help thinking of tiny habits? Click HERE for Dr. BJ Fogg’s* “Tiny Habits” App. There are actually far more options than 101 to help you get started.