Why I want to implement tiny habits
During lockdown, I have wanted some sort of routine in the mornings to give myself a bit more structure and focus in my day. I’ll try to stay away from lockdown trends so this post will not include recipes for banana-bread, nor recommendations for language courses, however, I did want to use this time to form some new positive habits and this post does include a rundown of how I have been working to achieve this.
During these strange lockdown times I think it's important to effectively manage expectations of yourself; be inspired, and get excited about establishing new practices, but be realistic about the unpredictability of each day and be kind to yourself about each day’s outcome. After all, working on my frame of mind and to feel positive about the habits I’m forming will be beneficial. This is another kind of practice, and an important one.
While listening to a podcast, I heard about the Theory of Tiny Habits; the technique of getting new habits to stick. The podcast was an interview with BJ Fogg, a behavioural scientist working at Stanford University. I've been using this theory for about a month now, and have been amazed by how well it has worked for me. I’ll link the podcast and other resources below.
The theory
'Tiny Habits' is a theory which proposes that, by making a new habit extremely small, it becomes very achievable, and becomes easy and rewarding to build into your daily practice. It also describes 'stacking the habit'; placing the new habit after a routine action we already perform each day, so the new habit becomes a natural addition to your existing practice.
There are three main principles for making a new habit stick:
Tiny. Make the duration of the habit as short as possible so it is easily achievable, every day.
Stackable. Place the new habit after an action you perform every day, so it becomes an automatic reaction, stacking a new habit straight after an existing one.
Emotion. Celebrate the success of completing the tiny habit and focus on enjoying the process of it.
Example // I’d like to drink more water
Tiny. Drink one small glass of water each morning.
Stackable. I brush my teeth every morning. I’m already at the sink, so I’ll drink a small glass of water after I’ve rinsed my mouth.
Emotion. I’m clean, fresh and hydrated and I can feel good about that as I go about the rest of my day.
A commonly held theory used to be that it takes 21 days to form a new habit. However, an emerging idea is that it’s more effective to focus on feelings and emotions to make habits stick. By choosing a tiny achievable daily practice and celebrating this achievement, we are cultivating a feeling of success; a reward for your brain, which wires in a positive connection with the practice and makes the new habit more likely to stick.
It is also useful to think about motivation and intention. Motivation is great for starting habits, but it is difficult for motivation alone to make habits stick. Another note to add, is to focus on the process rather than the eventual outcome. Instead of getting discouraged about how far away you may be from your goal, concentrate instead on getting excited about the process of reaching it. It’s the feeling of going somewhere, rather than arriving at a place, which I think is an easier idea to absorb than it might first sound; especially with positive reinforcement along the way.
The structure
1. Choose your habit
2. Understand your motivation for working at it
3. Decide upon a tiny achievable daily amount
4. Stack it onto an existing daily action
5. Create an additional reminder
6. Celebrate your success
Applying this to my meditation practice
Personally, it’s been a while since I’ve had a consistent meditation practice. I dip in and out of meditation when I feel I need it. During this lockdown, it’s something I’ve wanted to integrate more consistently into my day-to-day.
My motivation and intention for creating this practice was to start my mornings with a positive and clear mind before getting caught up checking emails and making to-do lists. The duration I chose for this was 5 minutes. It was tempting to set 20 minutes a day, but I thought that if I missed a day, I might feel guilty and would want to make up for it the following day by doing 40 minutes. I chose a small amount so it would always feel achievable, regardless of what else was going on in my day. I then thought about my existing behaviours, and where best this new habit could stack. I wanted to do my practice in the morning, and every morning I make myself a hot drink. As my drink is brewing I go into the next room, shut the door, put my headphones in and meditate for 5 minutes. I leave my headphones out in view, as a reminder of the practice, and to make it as easy as possible to just do it. I could also write a post-it note or set an alarm, or another reminder. Once I have done 5 minutes, I have succeeded in my daily goal. This habit has been going strong for 28 days now. Sometimes I choose to meditate for longer, but I’m releasing my ego from thinking that I need to do a long meditation, and simply locking in that daily practice makes me feel good.
The science of celebration
Fogg says “You change best by feeling good, not by feeling bad.”
Cultivating feelings of hope and success is a better way to empower yourself in making lasting change, rather than relying on negative emotions like guilt and shame to establish your practice. When you experience success, your brain releases dopamine (the neurotransmitter that gives you the reward sensation). It is this burst of dopamine which changes the brain on a cellular level (due to neuroplasticity, the brain's ability to restructure itself ) and re-wires a stronger connection with the associated behaviour.
Aftercare examples
We could apply the theory of tiny habits to help implement positive change which benefits our body and mind. I often give aftercare advice to my clients; this includes recommending that they stretch or strengthen specific muscles groups, encouraging them to drink more water, or giving tips to help them relax.
Let's take a different example of reading. Have you been wanting to read more? Finish a book on your shelf?
Fogg would recommend you start small. Your daily habit is to read just one page a day. Your motivation and intention might be that you'd like to absorb the content of the book; perhaps it was a gift, or maybe reading helps you to unwind and find the relaxation you need in your day. You think first about where you would like this new habit to fit within your day, and which existing action you can associate it with. Where can you stack it? For example, as I get into bed I pick up my book and read one page. You may want to read more, but reading only one page is your new habit and you can feel success by starting with an easier goal. A reminder could be to leave your book on your pillow.
Another example could be adding daily stretching into your routine. You've been wanting to stretch your neck daily to help with shoulder ache and headaches, for instance. So, you choose an achievable amount; 1 minute stretching on each side of your neck. You choose to do it after you get out of the shower; maybe you have a note on your bathroom mirror. You could even put on a favourite song to connect a positive emotion with the new practice.
You celebrate the success that you are choosing to improve your health every morning.
Some final thoughts
It's good to remember that a habit doesn't have to be for life. It can be there to serve us for a period of time, and we can replace it with a new habit wherever it is needed. I also think it's important to be mindful and aware of the tone you use when speaking with yourself. We are more productive when we speak to ourselves with kindness and compassion, rather than when we put ourselves down.
Habits can form quickly – sometimes in just a few days – if they have a strong positive emotional connection. The more we can be aware of the feeling of success after our tiny habit, the more we positively reinforce the habit with that chemical reward of dopamine. So to celebrate the small wins, Fogg suggests celebrating immediately after the task. For example, you can smile widely to yourself, give yourself a congratulatory nod, check off the task on your to-do list with a smiley face or star, or for the bigger wins, indulge yourself in a Tim Henman fist pump. It may feel forced at first but creating a physical or verbal celebration, wires in the positive feedback loop of the dopamine reward. Celebrating these small wins encourages the feeling of success; a feeling that is a powerful catalyst for change.
To round up
With a combination of the three principles: keeping the habit as small as possible to feel achievable; stacking the habit onto an existing daily action; celebrating to cultivate positive emotions, we can bring about lasting positive change.
I've found this method really valuable recently, and I hope that this post has been helpful.
Further reading
Podcast Interview with BJ Fogg and Dr Chatterjee
https://drchatterjee.com/bj-fogg-the-secret-to-making-new-habits-stick/
Accomplish Mini habits with Better than Yesterday
https://www.youtube.com/watch?v=aHDvEfiSipo
Ted Talk with BJ Fogg
https://www.youtube.com/watch?v=AdKUJxjn-R8
Insight timer- free meditation app
https://insighttimer.com/
Headspace- meditation app
https:headspace.com/
Disclaimer: All thoughts expressed are my own and are not meant to replace any official guidelines from a medical practitioner. Please contact your medical health care professional for advice.
