![]() ![]() One interesting part of the Tiny Habits book is where BJ talks about setting the context for habits. It’s not an overnight process but over months and years, I’m getting there. Coupled with the second evening session, I am improving my ability to speak Mandarin. Three minutes of Mandarin study in the morning isn’t enough for me to really learn any new vocab but it is enough for me to maintain what I’ve already learnt. The same goes with most of the other habits. Looking at it from a long term perspective, a 5 minute running habit that grows over time is a great way to get fit. Looking at it in isolation, a 5 minute run is ridiculous. However, what I was aiming for was consistency. It was a fair question given that I was pretty capable of running for an hour. I told a friend I was going for 5 minute runs in the morning and she basically responded “What’s the point?”. Initially the habits seemed laughably easy. In other cases, I started small and stayed small because that’s all I needed to do. In some cases, I started small and built up over time. It’s not a lot of time but I get a lot more videos done each week when I do it in these short blocks than if I try and carve out an hour. Recording youtube videos: I’ve got a fifteen minute Youtube content creation time slot in my evening.Anki: 3 minutes of flash cards in the morning expanded to 3 minutes in the morning and 3 minutes in the evening.Duolingo: 3 minutes of Duolingo in the morning grew to 3 minutes in the morning and 15 minutes in the evening.Meditation: I started with 5 minutes and have built it up to 15 minutes .I’ve progressively increased it over time and am now doing 30 minutes every morning. HIIT: in January, I was following along to 5 minute HIIT workouts in the morning.Yoga: I began with 5 minutes of yoga and have increased it over time to 10 minutes.I started with a 30 second microworkout and have gradually built it up over time. Pushups: Similar to BJ’s pee and pushup approach, I’ve got a micro-workout habit going on where I do 80 seconds of pushups/squats/lunges/burpees/lifting weights every 20 minutes.Six months later, I’m comfortably running 30 minutes every morning. Running: I started with a 5 minute run every morning and gradually built it up by one minute per week.Here are some of the ways I’ve implemented tiny habits. I’ve been adopting the approach personally since January this year and have had excellent results. do 2 pushups or floss one tooth) that it’s easier to do them than not do them. I love the philosophy of making habits so small and trivial at first (e.g. In everyday life, I'm not so animated.I’ve recently been re-reading Tiny Habits by B J Fogg. (A big audience sitting far away means you gotta be dramatic. This comes from a 3-hour gig I did in Buenos Aires for 1200 biz people. In this 9-minute video, I talk about my Behavior Model, especially hot triggers. So here's the key: You need to match the new behavior you want with the best anchor to trigger your new behavior. Again, some are one-timers, and some are multi. There are anchors that happen to you: the phone rings, the stoplight turns red, the sun sets, and so on. You'll find anchors in your life that are not behaviors you do. And if you do make a list of "anchors" in your life, you really are a superstar student. If you've read this far, you deserve extra credit. Multi-Anchors: use toilet, wash hands, hang up phone, etc. One-time Anchors: shave, put on shoes, leave for work, etc. And you'll find those you do multiple times. If you decide to make this list, you'll find two types of stable behaviors, both of which I call "anchors." You'll find behaviors you do just once each day. Most were surprised with what they learned: lots of habits in the morning, and not many habits again until the day was ending. Two years ago, I had my Stanford students map out their daily health habits. You'd ask: "What does this new behavior most naturally follow?" Then, to sequence in a new behavior, you could simply look at your list and find the right match. Wouldn't it be great to have a list of behaviors you do *every* day without fail? In future sessions of 3 Tiny Habits, I may ask people to focus closely on B, the stable habits and cues in daily life. Knowing how to self-reinforce ("Victory!"<- We did this on Tuesday) ![]() Finding what stable habit (or cue) will trigger the new behavior (more below)Ĭ. Mastering Tiny Habits means learning how to do three things well:ī. ![]()
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