How to create a habit with the Tiny Habits Method

  This is me every morning...

This is me every morning...

“Change might not be fast and it isn't always easy. But with time and effort, almost any habit can be reshaped.” - Charles Duhigg, The Power of Habit

What's the biggest First World problem we face? How to wake up without snoozing! So when I heard about Dr. BJ Fogg's Tiny Habits routine, I thought I'd check it out to try to build new habits into my routine...

So how does it work?

According to Dr. Fogg, there are 3 options to creating habits:

  1. Have an epiphany (really hard)
  2. Change your environment (easy)
  3. Take baby steps (easy)

Dr. Dogg notes having an epiphany is especially difficult but #2 and #3 are doable, and that's what the program is all about. In a nutshell, here's the 3-step process:

  1. Outcome: What do you want? (Do you want more time in your day?)
  2. Figure out "tiny habits" or easy-win behaviors that will lead you to that goal (Will getting up earlier give you more time in your day?)
  3. Find a trigger (something you already do as a habit) and attach it to your new habit (setting your running shoes next to your bed could act as a "trigger" for you to run in the mornings)

 

After I (routine), I will (tiny behavior).

 

Here's one of my examples:

  1. Outcome: Become more hydrated and healthier (feel better)
  2. Tiny habits: Drink more water (at least 8 cups per day)
  3. Trigger: Place a bottle full of water beside my bed. As soon as I wake up, make sure to start off my day by drinking a bottle of water

 

After I (get out of bed), I will (drink my bottle of water).

 

While I'm still experimenting, the key to building habits is a combination of motivation + triggers + baby steps. As for me...I'm still trying to figure out how to stop snoozing 10 times before waking up. It could be changing the trigger such as the sound of my alarm or perhaps building another habit to sleep earlier...but I have to remind myself to be patient!