Behavior Change with ‘Tiny Habits’
I’m on a 26 day streak with my meditation! It’s becoming a part of my morning routine. In my last blog post, I talked about meditation as the One Thing in 2017 I want to transform into a habit. Forming a habit is not easy. It requires a change in behavior which can be a struggle. I learned an effective method, the Tiny Habits developed by Dr. BJ Fogg, a psychologist and innovation expert of Stanford University who specializes, as you can guess, in designing programs for behavior change.
As part of my desire for growth and knowledge with regards to health and fitness, I pursued another certification with the American Council on Exercise focusing on Behavior Change (to be discussed in a future post). On a journey to change his own behavior with regards to flossing his teeth (which he didn’t do every night), Dr. Fogg discovered three main ingredients that formed the recipe for the Tiny Habits Method.
Tiny Habits Method
What matters most when it comes to developing a habit? Simplicity and Emotion. When you make an activity very simple, it’s easier to get it done. The way Dr. Fogg put it, “If a behavior is really easy, you don’t need much motivation to do it.” Many of us use motivation as a vehicle to help meet our goals. However, in Fogg’s research, motivation showed to be unreliable and varies from time to time. Certain days, we just don’t feel like doing anything and when the activity is slightly complicated, the more likely it won’t get done. Dr. Fogg made the act of flossing the simplest by flossing only one tooth daily.
How does emotion play into this? In his search for a solution, Dr. Fogg discovered by accident that emotions have a huge effect on influencing behavior. When he flossed one tooth, he felt a sense of accomplishment. Dr. Fogg chose the word ‘Victory’ to celebrate this one accomplishment. The positive emotion he experienced after the behavior made him want to do it more. “The speed of habit formation is directly related to the immediacy and intensity of emotions you feel”.
Simplicity and Emotion allowed for Dr. Fogg to make flossing his teeth a daily habit. He began to apply these concepts to other behaviors he wanted. However, he realized one ingredient was still missing – a reminder. As he figured out, the reminder should be a behavior that’s already a part of your routine. He used the term ‘anchor’ to define this existing behavior. Back to flossing, Dr. Fogg’s anchor was brushing his teeth, a behavior that’s already part of his routine. Made sense right?
Create New Habits
Here are the steps using the Tiny Habits Method to start a morning meditation habit:
- Pick a new behavior I want – Meditate every morning
- Make the behavior very easy to do – I use the Calm app which has short sessions for guided meditation
- Figure out where the behavior will be a good fit (anchor) – After my alarm went off
- Celebrate! Reward Yourself for doing the behavior – The reward is feeling calm and relaxed after the session. However, another awesome perk of the Calm app are the positive quotes I receive immediately after the session and it also shows my progress with days/hours I’ve spent meditating. I look forward to reading the quotes every morning.
Be patient. Practicing small acts will progress into something grand.
Start Small for Big Results
New Year, New Goals! When it comes to setting your health and fitness goals, do you go for the gusto or start out small? Choosing a small goal in its simplest form sets you up for success. According to BJ Fogg, “What you’re doing at the early stage is building automaticity. If you make the new behavior painful or hard in any way, your brain will find ways to stop you from doing it. So you need to start very small.” When something is easy to do, you are more inclined to do it more often. And the more you do a specific behavior, it becomes ingrained in your way of life. Naturally, it will grow into something bigger than you started with.
Is there a certain behavior you would like to become a habit this year? Have you heard of the Tiny Habits method?
Resources:
Coaching Behavior Change, American Council on Exercise
BJ Fogg, PhD
Tiny Habits method
February 5, 2017 @ 3:47 pm
I’m thinking that starting to practice meditation might help with my stress levels. Hmmmm….
February 8, 2017 @ 3:28 pm
Yes try and see if it helps!
February 3, 2017 @ 5:53 am
Great job! Though I don’t do meditation,I do try to focus more and more on self care, slowing down and being more in the moment.
February 8, 2017 @ 3:27 pm
Staying in the present is part of the reason why I’m meditating and it has helped.
February 3, 2017 @ 2:22 am
Kudos to you! This tiny habits information was very interesting- and meditation is a great goal to have. I love the little rewards that the app sends you. Keep it up and thanks for sharing. Now you have me thinking 🙂
February 8, 2017 @ 3:26 pm
Thanks! I actually look forward to it morning and wonder what positive quote I get to ponder.
February 2, 2017 @ 6:36 pm
Congrats on your meditation streak, I have a hard time meditating, I need to do it more.
February 2, 2017 @ 9:36 pm
Thank you! I still find my mind wandering at times but the guide during session brings me back to the present moment. The more I do it, the more it’s affecting my mood in positive ways.
February 2, 2017 @ 9:58 am
I’ve never really thought about tying emotion into a habit, but it totally makes sense.
February 2, 2017 @ 9:39 pm
Yes when we feel good about something, we prefer to experience it more often.
February 2, 2017 @ 6:32 am
My mom just wrote an article for a magazine on meditation! I have quiet time in the mornings reading my devotion and writing in my prayer journal. That always helps me get my day started. I would like to incorporate meditation into my mornings.
February 2, 2017 @ 4:24 pm
Would love to read your mom’s article. Which magazine? Meditation has helped in priming my morning to be a great one.
February 2, 2017 @ 4:54 am
I love this! I really want to get into meditation more. Right now I’m just getting into yoga which I think will lead to meditataion.
February 2, 2017 @ 9:41 pm
Thank you! I think yoga is a form of moving meditation when you stay present with your breath.
February 1, 2017 @ 7:28 pm
I like this! Since my diagnosis with RA, everyone and his brother has been giving me advice. I’m making changes, little by little. I’m going to give meditation another try. I have that Breathe app on my watch–I need to figure out how to program it.
February 2, 2017 @ 9:43 pm
Thanks Wendy! Hope that the meditation will help with the anxiety as well reducing your stress levels.
February 1, 2017 @ 6:09 pm
Impressive! I have a hard time staying in the zone…..I need to give this a try 😉
February 2, 2017 @ 9:44 pm
I’m not completely in the zone either, sometimes I find my mind wandering but the guide in the session does help me in finding my way back to the present.
February 1, 2017 @ 5:34 pm
Wow this is so interesting! I know meditation would be so good for me if I could let myself do it
February 2, 2017 @ 9:47 pm
Thank you. I understand that even though we know what’s good for us, sometimes we still need a push to get started.
February 1, 2017 @ 5:00 pm
I’ve been trying to meditate for 5-10 minutes daily too. I found an app that helps alot and 4 weeks in it is getting easier to silence my mind, focus on breathing. It is unreal the effect it has on my days with patience, anxiousness, and mind clutter. Some things I didn’t realize until reading this post. I highly recommend adding meditation to your routine.
February 2, 2017 @ 9:48 pm
I’m starting to feel that it’s more of a routine now and if I don’t make the time to do it, I know I would miss out on all the advantages.
February 1, 2017 @ 4:32 pm
I love this. I’m no good at meditating but your post gives me hope. 🙂
February 2, 2017 @ 9:49 pm
Thanks Rachel. Give it a try and see how you feel!
February 1, 2017 @ 4:10 pm
WTG with the meditation! I’ve tried many times and if my mind does not wander, I fall asleep. These are great tips for forming habits. Putting a task “next to” something I always do is what helps me most.
February 2, 2017 @ 9:50 pm
Thanks Marcia! Ha, I can see how it can make you fall asleep. I guess if I was really tired, it might just happen!
February 1, 2017 @ 4:07 pm
I’ve heard you need to do something every day for at least two weeks for it to become a habit, but if you skip even just one day it can be lost! I love that you are doing meditation every day…what a wonderful, calming way to start your day!
February 2, 2017 @ 9:53 pm
It has definitely made a difference in the way I feel in the morning!
January 27, 2017 @ 6:36 pm
Awesome job on the meditation streak! I think I will start trying the method!
January 29, 2017 @ 1:24 pm
Thank you. Yes let me know how it works out for you.
January 27, 2017 @ 6:26 pm
Congratulations on your meditation streak. I have never done any but hear that it is very beneficial and relaxing. Maybe I should start trying it.
January 29, 2017 @ 1:25 pm
Thanks Lacey. Meditation has helped me with being more calm and less reactive when in a stressful situation.