Recently, I listened to a podcast about Tiny Habits on Guy Kawasaki’s podcast. In the podcast, Guy Kawasaki interviewed BJ Fogg, author of Tiny Habits. The gist of this productivity hack is that you anchor a tiny habit to another habit. The new habit needs to be very, very, VERY easy to accomplish. As in, 30 seconds or less. Here are some takeaways, and how I’ll be trying out this new idea.
It’s super easy
Really. If there’s something you tried for your new year’s resolution last year that failed, this is much more apt to succeed. Seriously–it’s so easy that anyone can do it. For me, personally, I want to start doing squats again, since it’s been many moons since I’ve been to the gym. It just doesn’t feel safe with all those people sweating and exhaling. But I can do this at home, so yay! I’ve talked about New Year’s Resolutions before, in case you’d like to read about them: Simplify Those New Year’s Resolutions So They Don’t Make You Crazy.
The anchor can be any habit
For me, I tied my tiny new habit to brushing my teeth. BJ Fogg says the anchor needs to be specific, though. So, as I put my toothbrush in the cleaner thingie, I then do two squats. That’s pretty easy, right? You could also anchor your tiny habit to finishing a cup of coffee, feeding your cat, or anything you do regularly. But make it as specific as possible. So, for instance, not just feeding your cat, but putting the bowl on the floor in front of your cat. Or opening the can of cat food.
Don’t do more
You can do more, of course, if you really want to, but–and here’s the key–you don’t have to. The habit doesn’t build on itself with you doing a Squat Marathon or anything equally silly. You just do the two squats, or whatever tiny habit you chose to do. It’s pretty easy to succeed. Don’t get stuck thinking you have to constantly up the ante. You get credit if you just do two squats (or whatever).
Tiny Habits Could Help You Achieve Your Goals. Image by Lorri Lang from Pixabay
Less effort and less motivation
If you run out of steam with the new habits you want to acquire, then tiny steps is a good way to go. You need barely any effort and even less motivation. Also, BJ Fogg considers celebration a part of the mix. Whenever you have a small win, you get to celebrate! By the way, if you’re looking for motivation to write, you might like this: how to find motivation to write.
If you get stuck, there’s help
Not only can you get the book, BJ Fogg has coaches to help you refine your goal. So if the idea doesn’t sound that simple to you, you can contact BJ Fogg and find a coach.
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