Are you thinking, how could a tiny habit possibly make a difference? How many books might you read per year if you read 10 minutes every day? How exercise might become natural if you start with one minute per day and add one minute per day or even week thereafter until you reached you ideal number of minutes per day.
Take a moment and think about what you could accomplish in a week, a month, or even a year if you created tiny habits today and kept building them up over time. Trying to make massive changes all at once usually leads to burn out or failure but taking small baby steps with tiny habits toward a bigger goal is doable, sustainable, and a road to success.
Habits of all kinds – both good and bad – have compounding effects, which means the more you do something, the greater the results. So the more frequently you lace up those sneakers and run, you’ll achieve superior cardiovascular health, you’ll be in enviable shape, and the better your chances of finishing a marathon. Likewise, the more frequently you drink alcohol, smoke tobacco, or partake in other detrimental habits, the more health problems you’ll encounter over time.
“Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step.” ~ Lao Tzu
What is a tiny habit?
Tiny habits are simply those actions we take every single day without thinking about it. Brushing your teeth twice a day and washing your hands after using the bathroom are just instinctive because it’s what we were taught as kids and that action was reinforced by our parents and our teachers. These tiny habits are also quick and easy, sometimes less than two minutes, so we don’t even notice them taking up any time out of our day.
In the running example above, certainly you need much more time than two minutes to improve your health benefits; but adding an extra two minutes to your current running workout is negligible. Adding another two minutes the next week you probably still won’t notice. Keep increasing your time by two minutes and soon enough you’ll be running longer distances. Adding these small increments of time is sustainable and harmless whereas thinking you can run a 26.2 mile marathon when your current training is only 30-minutes long is simply foolish.
How to Choose Your New Habits
Every single area of your life can be improved with the help of tiny habits; just do a bit of soul-searching to decide where you want to focus or what specifically needs improving. Having a goal in mind will lead you in the right direction and these tiny habits will build the processes necessary to reach those goals.
Create a tiny habit to drink more water or to eat more produce, vegetables and fruits, daily. Plan ahead so you have produce and your water bottles available all the time. Start tiny. Increase by one glass of water per day for one week. Then add another in week two. Keep going until you get to 1/2 your body weight in water ounces consumed daily. For the product, make sure you have one fruit daily and one vegetable for one week. Keep increasing until you get to 5 servings daily, preferably 3 -4 servings of vegetables and 1-2 servings of fruit daily. Within a few weeks, your body will be craving even more water and preparing produce with meals will become second nature.
One tiny habit is to spend 10 minutes reconnecting with your spouse or partner after a long day of work. This simple act is even more important if you have children running to various activities or if one of you travels a lot. Do you have a regularly scheduled date night? Get in the habit of hiring a babysitter and putting your adult relationship first.
Create firm business hours – especially if you work from home – or start using the Pomodoro technique to accomplish projects or meet deadlines. The Pomodoro Technique is as simple as using a kitchen timer to block off 25-minute increments where you focus on a task until the timer rings. Take a 5-minute break, and then reset the timer. Block timing for critical tasks and projects ensures we stay focused and keep our energy high. Pick one major task for the day and work on it when you are the most productive. Keep experimenting as there are several tiny habits you could choose from within business. Block scheduling, Pomodoro, Intention setting, hourly stretching, etc…
Tiny habits quiet your inner critic.
Big habits often invite self-sabotage. Your inner critic wants to keep you safe and does this by discouraging you from doing anything that feels risky. The problem is that your inner critic can’t tell the difference between a bad risk like handing over your lifesavings to someone who isn’t trustworthy and a good risk like joining your local Toastmasters.
But when you focus on tiny habits, your inner critic is less likely to freak out. Even if she does, you can usually quiet her by saying something like, “This is an experiment. I just want to see what happens if I do X for two weeks.”
Consistency is KEY
Pick one tiny habit and be consistent. Choose a number of days you feel you can initially be consistent every day. This is why we make them tiny habits, to ensure we see them through daily. Once you reach your first goal, set another. Restart if you fall off. Just remember to get back up and restart no matter what. You owe it to yourself.
These are just a few ideas; you’re only limited by your own creativity and by what aspect of your life you need to focus on and want to improve.
Take the time to notice where you want to build tiny habits. And then take action!
“Action is the foundational key to all success.” ~ Pablo Picasso
Looking for some accountability and support?
I invite you to call me! I offer a JUMPSTART Your Healthy Habits Breakthrough Session for new clients. In this session, we will spend 40 minutes examining the health goals you desire. We will then pick one and identify one next step. Are you ready?
Learn more about my kickstart program, Healthy Habits Realized over on the SERVICES page. Now is a great time to start, prices go up in 2020. Get a jump on the next decade by starting now.
If you read all the way to the end, THANKS!
For more inspirational quotes visit: https://www.success.com/17-motivational-quotes-to-inspire-successful-habits/
I want you to know that I believe in you. Now go take action and get started on your first tiny habit.