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Simplicity is the most effective way to change any behavior. Habits are quickly adopted and grow naturally. By starting tiny we can begin to change without worrying about the time or effort involved. The Tiny Habits method focuses on small actions that take less than thirty seconds. They may require too much time, effort, or discomfort, to maintain. When people try to make big changes, the new behaviors often don’t stick. It meets us where we are - whatever our life situation – and helps us to change and move forward. Tiny Habits is a system that allows us to start right now.

We also have life circumstances to contend with and ways of thinking that may hold us back. We all have a list of healthy habits we know we ‘should’ cultivate to improve our lives, and of poor habits we would like to eliminate. Their habit is to stock it every Sunday and empty it by the end of the week to make sure they eat consistently with their food plan.“The more stressed you are and the less time you have, the more appropriate this method is for you.” Nothing unhealthy is in the refrigerator. He and his partner have designed their refrigerator so that when they open it, they see only healthy, appetizing food beautifully stored. Fogg discusses his “SuperFridge” in the book. Get better at those and you will get better at changing.įogg practices what he preaches. Fogg identifies the specific skills you have to master including behavior crafting, self-insight, and process. It’s simply a skill set, according to Fogg, and like any skill set, you can practice it and improve it over time. People often think the process of change is mysterious and complicated. He also shares a list of ideas to prompt you.Ĥ) Master change.

Also, Fogg is so committed to the importance of celebration that he includes an inventory of how you celebrate different successes. What feels like celebration to you may be different from others. What you’re doing with the celebration is hacking your brain.”įogg once again emphasized how important it is to customize what you do. “That is so important because it’s your brain connecting that positive emotion with the behavior that creates the habit. “I use the word success to mean something that you do as you're doing the habit, or immediately after it that will cause you to feel successful,” he told me. People change best by feeling good, not feeling bad. Fogg is militant about the importance of celebrating the completion of a tiny habit. “Everybody will be more successful if they find the habits that work for them,” Fogg told me.ģ) Celebrate success. This means that your golden behaviors will be different from other people’s golden behaviors. 2) Find “Golden Behaviors.” These are behaviors that fit these three criteria: they are impactful - they will take you forward.