Tiny Habits: The Small Changes That Change Everything(6)
In this book I share my Behavior Design models, which will help you think clearly about behavior. I also explain my methods, which will guide you in designing habits. To see a chart of all the models and methods in this book, please go to the appendix “Behavior Design: Models, Methods, and Maxims” on page 277.
My models and methods are supported by research in behavior science and evidence from related domains. You can find a large set of references at TinyHabits.com/references.
In the chapters that follow I give you all the exercises you need to redesign your habits. If you want more, you can find worksheets and other resources at TinyHabits.com/resources.
When you know how to adjust the components of human behavior, you can begin to tackle any behavior-change challenge in your life. Which means there is no feeling stuck. Which means you can be the person you want to be. If this sounds awesome and crazy and a little overwhelming, don’t worry. I’ll be right there with you, sharing what I’ve learned from helping thousands of people change their lives.
So where do we start? With the key that unlocks the mystery.
The Fogg Behavior Model.
Tiny Exercises to Start Practicing Tiny Habits
The best way to learn the Tiny Habits method is to start practicing immediately. Don’t wait. Get started with the Maui Habit, as I explained earlier. In addition, do the exercises below. In all of this, don’t try to be perfect. Instead, adopt the mindset of a Habiteer (someone who practices Tiny Habits). That means you dive in and learn as you go. Along the way, don’t get stressed or uptight. Be flexible and have fun!
EXERCISE #1: THE FLOSSING HABIT
You already know how to floss your teeth—all of them. But if you’re like most people, you don’t make a habit of flossing. It’s not automatic in your life. This exercise can help you change that by focusing on the automaticity of the habit, not the size.
My Recipe—Tiny Habits Method
After I . . .
I will . . .
To wire the habit into my brain, I will immediately:
brush my teeth,
floss one tooth.
Step 1: Find a type of floss you like. You might need to try a few different styles to see what feels best for you.
Step 2: Set the floss on your bathroom counter, ideally right by your toothbrush.
Step 3: After you set down your toothbrush, pick up the floss container and tear off some floss.
Step 4: Floss one tooth.
Step 5: Smile at yourself in the mirror and feel good about creating a new habit.
Note: In the days ahead, you can floss more than one tooth if you want, but view anything more than one tooth as extra credit. You are going above and beyond.
EXERCISE #2: DAILY CHOCOLATE
Small amounts of dark chocolate can be good for your health. Make eating a bit of it a daily habit.
Step 1: Purchase some dark chocolate that you believe is healthy.
Step 2: Eat a small bit of it in the morning after you brew your coffee or when you take your vitamins. The behavior sequence might look like this: After I take my last vitamin in the morning, I will eat a small bit of healthy chocolate.
Step 3: Savor the taste of the chocolate and feel happy about adding a healthy habit to your life.
My Recipe—Tiny Habits Method
After I . . .
I will . . .
To wire the habit into my brain, I will immediately:
take my last vitamin in the morning,
eat a s mall bit of healthy chocolate.
Note: The daily chocolate habit is one that you don’t want to grow. Think of it like a bonsai tree—tiny but inspiring.
EXERCISE #3: REMIND YOURSELF THAT YOU CHANGE BEST BY FEELING GOOD
If there’s one concept from my book I hope you embrace, it’s this: People change best by feeling good, not by feeling bad. For that purpose, I have created this exercise for you.
Step 1: Write this phrase on a small piece of paper: I change best by feeling good, not by feeling bad.
Step 2: Tape the paper to your bathroom mirror or anywhere you will frequently see it.
Step 3: Read the phrase often.
Step 4: Notice how this insight works in your life (and for the people around you).
Chapter 1
The Elements of Behavior
You can change your life by changing your behaviors. You know that. But what you may not know is that only three variables drive those behaviors.
The Fogg Behavior Model is the key to unlocking that mystery. It represents the three universal elements of behavior and their relationship to one another. It’s based on principles that show us how these elements work together to drive our every action—from flossing one tooth to running a marathon. Once you understand the Behavior Model, you can analyze why a behavior happened, which means you can stop blaming your behavior on the wrong things (like character and self-discipline, for starters). And you can use my model to design for a change in behavior in yourself or in other people.