Tiny Habits

Attempting
big leaps

Underestimating Ignoring the

the power of
triggers environment

Assuming
Mistakes in Trying to
behaviour
stop old
change is
difficult Behaviour behaviours

Change?

Seeking to Dependence
change on
forever information

Focusing on
abstract
goals
 Creating new habits?

Hard to Easy to
do & High do & High
Motivation Motivation

Easiness

Hard to Easy to
do & Low do & Low
Motivation Motivation

Motivation
 3 steps to New Habits 
Step 1 : Make it tiny
To create a new habit, you must first simplify the behaviour. Make it tiny!

A good tiny behaviour is easy to do – and fast!

 You do at least once a day
 That takes you 30 seconds to 2 minutes
 That requires little effort

Examples:
 Read one paragraph of my subject book
 Take two deep breaths
 Do two pushups
 Be present for a minute
 3 steps to New Habits 
Step 2 : Find an anchor
Find an anchor habit (established habit) in your existing routine
where this tiny new behaviour could fit.

Put it “after” some act that is a solid established habit for you,
like brushing teeth or eating lunch.

One key to a new habit:

You need to find what it comes “after”

 Step 2: Examples
You craft Tiny Habits in this form:

After I [anchor], I will [new tiny habit]

After I finish my dinner, I will read one paragraph in my book

After I hear a phone ring, I will take two deep breaths

After I wear my dress after bath, I will do two push ups

After I wash my hands to eat, I will be present for one minute

 3 steps to New Habits 
Step 3 : Train the cycle
Now focus on doing the tiny behaviour as part of your routine –
every day!

At first, you’ll need reminders. But soon the tiny behaviour will
get more automatic.

Keep the behaviour simple until it becomes a solid habit. That’s

the secret to success.
 3 steps to New Habits 
That’s it! No more steps
“But wait!” you say, “What about the full behaviour? The tiny
habit is not enough.”

The good news is your tiny habit will naturally expand to the
bigger behaviour.

Just keep your tiny habit going. Eventually, without much effort,
you’ll be doing the full behaviour.

Life lesson: Believe in baby steps!!!

Let us celebrate tiny successes!!!
 Do a physical movement once
 Do a physical movement that flows
 Say a word or phrase out loud
 Say a word or phrase inside, to yourself
 Sing a song phrase out loud
 Sing a song phrase inside, to yourself
 Vocalise music or a sound effect out loud
 Imagine hearing music or sound effect
 Feel an internal glow inside yourself
 Bring a smile to your face