Stacking Small Habits for Big Change
Want to go big? Start small!
Tiny Habits is the best research backed, real-world validated approach I have found for lifestyle habit change since I did my Masters in Public Health 15 years ago .(It was not part of our curriculum back then!) My go-to expert resource is B.J. Fogg of Stanford University. Fogg has led, and continues to lead, much of the ground breaking work in this domain.
You will find ASL has two foundational recommendations we like to combine: The Tiny Habits approach with good sleep. Combined they'll give you a strong foundation for making all your new habit goals more doable!
Why Tiny Habits Work
We often rely on motivation to build new habits, but motivation is fickle. When we fail, we blame a lack of willpower when the truth is we're fighting against the nature of our brain. Yes, some people achieve big goals quickly, but they're the outliers – many return to their starting point a few years later.
Habit: An acquired mode of behavior that has become nearly or completely involuntary.
It's important to remember that our brain likes to be efficient. It likes to create habits because they are by definition efficient and near effortless: habits free the brain's energy and attention to work on something else without sacrificing what we do through habit.
The Mechanics: Work Smarter, Not Harder
Think of habit-building like muscle training – you don't start with a marathon! Following Fogg's methodology, there are three essential components:
Anchor (Trigger): Attach your new habit to an existing routine
Behavior: Keep it simple and highly doable
Celebration: Reinforce success with immediate celebration
Picking the Right Habits
Choose something you're motivated to do
Make it realistic and easy to repeat
Keep it small and manageable
Example: Start your new flossing habit by doing just one tooth, or your new walking habit with a commitment to no more than a walk around the block.
Making Habits Stick
Use Existing Routines as Triggers
Do pushups (new habit) while brewing your coffee or tea.
Get morning sun exposure (new habit) with your morning stretches or cup of coffee.
Walk (new habit) after meals (Bonus: helps control blood glucose)
Set Smart Reminders
When natural anchors aren't available, use strategic reminders – especially helpful when the issue is losing track of time (like staying up too late due to evening screen time).
The Power of Celebration
Celebration isn't optional – it's essential for rewiring your brain. Each tiny success deserves recognition, whether it's a silent "well done" or a high-five to your dog.
As James Clear writes, "Every action you take is a vote for the type of person you wish to become" (p37, Atomic Habits, 2018). We want our new behaviors to flood our brains with celebratory votes!
PS Clear's work also incorporates tiny habits methods but with his own twist.
Stack Multiple Benefits Into One Habit
Look for habits that serve multiple goals. For example, a post-meal walk addresses both exercise and blood sugar control when the working leg muscles absorb up to 30% of your post meal blood glucose. It's also more efficient, helps create more motivation for those tough days, and gives you more reason to celebrate. (I suspect it may also generate a slightly bigger micro-dopamine hit!)
Experiment and Adjust
Treat habit-building like a science experiment:
Start with your best assessment of what's doable
Re-assess after a week
Adjust if needed – make it smaller or try a different approach
Celebrate the learning process and your growth mindset.
Getting Started
Use the Quick Ref Worksheets to brainstorm potential habits
Pick 2-3 new habit goals that feel most doable right now
Write down your anchor-behavior-celebrate sequence on a clean quick ref worksheet if the first got a little too messy to be clear at a glance.
Start small, stay consistent
Add more as current habits goals become routine.
Final Word
Remember: Trust in small steps. Avoid the allure of quick fixes. Enjoy the journey of continuous refinement.
Go small to go BIG! Stack the deck in your favor!
Wishing you well,
Janice
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