Change is hard. Maybe not with the ‘Tiny Habit’ method

Are you also struggling to change? There is a simple (and most importantly, fun) way to change your behavior. And it’s also a proven way to change. It’s called Tiny Habits. In this article, I explain to you what it is and how it works.

I think everyone has experienced how difficult it is to change something about yourself in your work. We are creatures of routine. You set your mind to it, but often the goal turns out to be just a little too big and the success and results are too little.

For example, you resolve to go through your entire email box every Monday morning, but in practice all sorts of things come up and you end up back in your routine that was less effective. Or you resolve to be slightly more accessible to your colleagues but after a busy day you forget this and just go back to being yourself …… (smile)

There is a (mostly fun) simple way to change your behavior. And it’s also a way of change that’s proven. It’s called Tiny Habits. In this article, I explain to you what it is and how it works.

Where does the Tiny Habit method come from?

In my way of working, there is a lot of focus on making “a start / trying out in practice” with something you want to learn.

Ik weet dat dit namelijk veel effect heeft omdat je dan meteen ervaart wat het betekent om een succesvolle kleine stap te zetten. Ik ben dus eigenlijk altijd wel onbewust op zoek naar praktische manieren die “gedrag veranderen” bevorderen.  Zo kwam ik de methode van de Tiny Habit tegen.

Deze methode is ontwikkeld door BJ Fogg van het Persuasive Technology Lab op Stanford University. Fogg is de goeroe als het gaat om gedragsverandering van mensen. De beste manier om om nieuw gedrag aan te leren is volgens hem om te starten met Tiny Habits. Tiny Habit kost je weinig tijd, terwijl de impact ervan op je leven groot kan zijn.

How does Tiny Habit method work when changing?

So with a Tiny Habit, you can teach yourself new behaviors. The power is in its simplicity. Fogg uses a nice everyday example for this: if your goal is to floss your teeth more often, your Tiny Habit is to floss 1 tooth.

What is essential is that you link your Tiny Habit connect to a routine action. This creates a new routine that makes it easy to carry out your Tiny Habit, your new behavior.

Thus, a Tiny Habit is a particular action that:

• you do at least once a day;
• takes less than 30 seconds of your time;
• cost you little effort.

Tiny Habit Mantra

Fogg also devised a mantra for his method to make it easy for you to apply a Tiny Habit in your daily life. The mantra is: after I (name your existing routine here, something you were already doing) I am going to do (the Tiny Habit, small habit) .

Celebrate your success in miniature

In addition, there is another important element in his successful way of changing behavior (and now it’s getting a little American, but moving forward). If you have succeeded in carrying out the small habit you celebrate it.

For example, saying to yourself, “awesome” or giving yourself a pat on the shoulder or clapping to yourself for a moment. It may feel a little weird but you will find that you feel your moment of success because of this. Get inspired by Fogg below to celebrate your Tiny Habit too.

Why does it work?

A Tiny Habit is easy to do. Therefore, your motivation to do it doesn’t have to be that great, which is beneficial. In fact, your motivation varies quite a bit from day to day.

Because you do a Tiny Habit after a routine action, you make it even easier on yourself. That action is the trigger to perform your Tiny Habit. By using the Tiny Habit method, you turn your new behavior into an automatism. Eventually, you will naturally start expanding your Tiny Habit more and more.

5 Examples of Tiny Habits at Work.

• After pouring my coffee, I learn 3 Italian words.
• Bij het binnenkomen van de vergadering groet ik mijn collega.
• Na het opstarten van mijn computer schrijf ik een positief woord op welke ik vandaag ga gebruiken.
• After a phone conversation, I write down 1 sentence that summarizes the conversation.
• Op het toilet bedenk ik 1 argument waarom het project door moet gaan.

What mini habit are you starting today? I’m sure it will take you no effort to change then.