Tiny habits — for the win

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I haven’t read BJ Fogg’s best selling book, Tiny Habits, but was intrigued by a quote from it:

“Celebrating a win–no matter how tiny–will quickly lead to more wins”.

Reading the sales page and some reviews told me the premise–that we can effect great change in our lives by making small changes to what we (repeatedly) do–our habits–and when we celebrate our “wins,” it leads to more of the same.

Ostensibly, that’s because it triggers the release of dopamine, causing us to crave more of the same.

We feel good so we repeat the behavior.

Which is, of course, what happens each time we check a task on our list as “done”.

What areas of your life would you like to improve? What are some tiny habits that will help you do that?

If you’re trying to improve your health, tiny habits might include drinking more water, walking 3 days a week, and eating smaller portions of food.

If you’re working on building your practice, your habits might be to write a blog post or newsletter article once a week, check in with 1 professional contact each week, and to smile more when you’re speaking to someone (on camera, etc.)

Okay. You’ve identified some habits you want to develop. How do you celebrate your wins?

A few ideas:

  • Chart them. Every time you do them successfully, note this on your calendar or in an app.
  • Congratulate yourself. Just say, “Well done” or “I did it again”.
  • Write about it in your journal.
  • Share your progress with your spouse or workout partner.

It might help to gamify it. “If I walk around the block 3 times per week for 90 days, I’ll treat myself to a new [toy of your choice].

What tiny habits do you want to develop? And how will you celebrate your wins?

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