Trying to completely change our behaviors can seem like you are climbing a mountain filled with barriers and obstacles in your way. Many of us try to take an all-in-or-nothing approach. Unfortunately, these large endeavors often lead to failure, largely due to our changing levels of motivation.
Instead of looking at the end goal, try replacing it with small goals. These tiny behavior changes can lead to long-term habit changes. You can make these changes by following the Tiny Habits Method in 3 simple steps:
Step 1: Identify what habit change you desire and scale it back as tiny as possible. This habit should be very small with no present barriers, setting you up for success to complete it. For example, in the event you want to meditate, take 3 deep breaths. If you are wanting or needing to increase your water intake, take 3 sips of water. If you want to focus on having a more positive outlook, the habit could be to think of one positive thought.
Step 2: Once you decide on the habit you want to make, it is time to identify when that habit fits naturally within your day. What does the habit come after? These habits could look like this:
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For my morning meditation, I will take 3 deep breaths after I start the coffee.
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Every time I get up from my chair, I will take 3 sips of water.
- After I lay my head down on the pillow at night, I will think of one positive thing that happened that day.
Step 3: Once you decide on a habit and when you'll easily fit it into your day, identify a positive response to celebrate your accomplishment. You can try giving yourself a high five, doing a short dance, or telling yourself you’re “awesome”. This celebration can help to reinforce the behavior through positive self-talk.
See if you can choose a tiny habit you can start implementing in your everyday routine today. Then you can watch these tiny habits snowball into long-term habit changes!