Go Small to GO BIG

Stacking Small Habits for Big Change

Want to go big? Start small! Stacking small habits is the best evidence-based, real-world validated approach I have found for making and breaking habit since completing my graduate studies in 2010. We finally reach a tipping point in the behavior change game.

We have much better insight into why traditional approaches to changing behaviors have failed for most. These insights are built on decades of research which took an interesting twist when new tools like fMRI let us see what was happening inside our brain. These insights led to more effective design approaches to making and breaking habits - like the principle of small habits for enduring, significant change.

Going small to GO BIG continues to be been validated in the real world while ongoing research continues to enhance and augment this approach. We're also seeing more evidence for integrating mindfulness strategies.

Good examples of new evidence based protocols and real world application can be seen in the work of Dr. Judson Brewer, MD, PhD (Professor, Psychiatrist and Neuroscientist), and BJ Fogg (Stanford Behavior Design Lab).

James Clear, author of the still popular Atomic Habits (2018), provides an excellent translation of the research and guide for the public at large.

Why Going Small to GO BIG works.

Habits tap into the brains desire for efficiency combined with responsiveness to rewards and to cues in our environment. Repeating small new behaviors that are less effortful are more doable on a regular basis which makes them more repeatable. Repeatability enables habit formation.

Habit: An acquired mode of behavior that has become nearly or completely involuntary.

Each new small habit created becomes, by definition, efficient and near effortless. Habit replaces the need to give your time, attention and energy making a choice. It removes the dependency on self-control and will power in the moment. Habits create a default mode for when we are stressed and pressed for time.

When we stack many small habits, we can get outsize results. Think of habit-building like muscle training – you don't start by running a marathon!

The Small Habits Approach: Work Smarter, Not Harder

Three core principals inform the design of small new behaviors to create new habits:

1. Behavior: Keep it simple enough to be highly repeatable.

2. Cue/Trigger: Attach the new habit to an existing routine. This is your cue, your brains trigger to perform the behavior.

3. Reward: Ensure your brain gets an immediate reward.

When brainstorming your new habit goals, identify small, repeatable behaviors you attach to an existing cue or trigger which can be reinforced with a reward just big enough to trigger a reinforcing dopamine hit for your brain. We'll address breaking habits in another post.

Consider checking out a few different experts to find a communication style and the nuances that best resonates for your needs. You will find three of our favorites Habits Playbook.

Step 1: Identify Behavior Options to Support Your New Habit

• Choose something you are motivated to do.

• Make it realistic and easy to repeat.

• Keep it small and manageable.

  
  

My favorite example from JB Fogg: Start your new flossing habit with one tooth. After following this example, I finally became a regular flosser - of all my teeth!)

If you pick an behavior that proves a bit too much to do regularly, consider breaking it down into smaller, more doable steps.  Example: take a 5 minutes walk around the block after dinner instead of a 30 minute walk. Or do as I do for my back: I roll out of bed and do at least 5-10 repetitions of 2 core exercises no matter what how I'm feeling or how time pressured I feel. It's OK to not do as many or for as long as I'm supposed to! By doing something at the same time every day, I'm reinforcing the habit and getting the reward hit to my brain.  It always leaves me feeling better and frequently I end up doing more than I thought I would!

Step 2: Attach the Behavior to a Cue/Trigger.

Leverage your existing habits and routines to be your brain's trigger.

• Do a few leg lunges or squats (new habit) while brewing your coffee or tea.

• Get morning light exposure (new habit) with your morning cup of coffee.

• Floss that one tooth while waiting for your shower to warm up,.

  
  

Consider smart reminders as a backup cue.

Reminders are not the best triggers. However, when natural triggers aren't available, we can use strategic reminders to help us get started. I find these most helpful when the challenge is losing track of time, like staying up too late when I'm at my computer. Once a new routine is established, you can then use it as a cue or trigger to a new behavior.

Example: I automated my screens to turn amber as a reminder it's time to start winding down for a good night's sleep. I gave myself a second reminder on my Google Home Mini alarm when I started ignoring the first reminder to finish that "one last thought..." and would then lose track of time. 

Step 3. Reward Your Brain Immediately

If the reward is not intrinsically generated by the behavior - like endorphins and dopamine (happy chemicals) released by exercise - then follow Fogg's advice to intentionally celebrate right away. This tells your brain this was a good thing to do which triggers that much needed micro-dopamine hit. Examples:

• High-five your dog.

• Give yourself a silent congratulations.

• Get specific (like me when I go to bed on time) with a silent "Well done girl. You're one step closer to waking up with more energy and better memory!"

The Power of Rewards - This step is not optional!

Done consistently, regular timely micro-dopamine hits rewire your brain. Telling yourself this was a good thing triggers your brain to seek to repeat it. No reward? No incentive for the brain to seek to repeat and rewire. Each success - however small - deserves and requires recognition.

Bonus Strategies: Multi-task with Multi-purpose Habits

Look for habits that tick the box for more than one goal on your brainstorm list.

Example: Post meal walks tick the box for both movement and a nutrition goal like blood glucose control. (Your leg muscles absorb up to 30% of your post meal blood glucose with a good walk). Can't take a walk? Then keep moving my doing those dishes right after dinner!

Experiment

Conduct your experiment of one.

Be curious. Experiment. Discover what does or does not work for you.

• Start with your best assessment of what's doable.

• Re-assess after a few days or a week.

• Adjust if needed – make it smaller or pick a different habit that may be more doable at that point in time.

Celebrate the learning process. Learning what does and does not work for you are equally important! Scientists will tell you they learn as much from failed experiments as those that confirm their hypothesis. 

Getting Started

1. Pick 2-3 new habit goals that feel most doable right now (3 appears to be the magic number).

2. Write down your Cue-Behavior-Reward sequence on a clean quick ref worksheet if the first got a little too messy to be clear at a glance.

3. Start small so you can stay consistent. It's better to stack quickly than lose time and motivation by over-estimating what's repeatable.

4. Keep on Stacking. Add or expand your target goals as one becomes routine. (It's OK to set some stretch goals, but tie your reward to repeating the minimum small habit you want to lock in no matter what!)

Final Word

As James Clear reminds us, "Every action you take is a vote for the type of person you wish to become" (p37, Atomic Habits, 2018). Be sure to celebrate those votes! Trust in small steps. Avoid the allure of quick fixes. And most of all, enjoy the journey of continuous refinement.

Stack the deck in your favor! Go small to GO BIG!

Wishing you well,

Janice