I’ve always been interested in behaviour change and read many books over the years. I am currently reading Tiny Habits by BJ Fogg PhD, which I have found incredibly interesting and inspiring, and as I test his theories I am finding them to be highly effective. I first purchased Tiny Habits as an audiobook to listen to while travelling for work, but before even finishing the book bought the paperback because I knew that I needed to read it again. I could see many ways that I could use his behaviour change methods in my life and in my wellness coaching.
The concept of Fogg’s behavioural change model centres around starting small (or even tiny) and building momentum, adjusting as you learn what doesn’t work for you, and building over time towards your future goal. His methods allow you to design change in a highly personal way, to fit in with your preferences and lifestyle. I connect with this closely as my yoga training always focussed on the individual.
I’m currently trialling the Tiny Habits methods myself to establish an evening meditation habit. There is a lot going on in my life at the moment and I know that the days when I meditate I’m able to unwind, let go of the day and I sleep better. The tiny habit that I wish to create is to sit on my meditation cushion in the evening and my current focus is experimenting with when and where to anchor this habit. I am exploring if it works best when I first get home or at bedtime or straight after dinner. Some nights I’ll sit down and a few stretches and deep breaths is all I have in me, however other nights a lovely long meditation naturally comes once I settle in.
I love experimenting with how to make changes in my own life and I continue to learn and refine along the way. I also love hearing the success that others have enjoyed. Recently, I was thrilled when a client complained to me that it was my fault she got up at 5 am, how could that be my fault?! Her 5 am walks started from a short yoga practice first thing in the morning, which was an intention set at one of my wellness workshops. She started small and has built over time to beautiful supportive morning routine that helps get the day off to a great start.
Another insight from Fogg’s behaviour model that I found insightful is;
‘we change best and we feel good, not when we feel bad’
BJ Fogg PhD
A shortcut to feeling good can be to celebrate each time we do our behaviour. Our brain seeks out experiences that make us feel good and this helps to hardwire that behaviour, which can help you to turn behaviours into habits much quicker. Celebration doesn’t have to be extravagant, a simple smile to yourself or high five with a family member can be enough to make us feel good. We used to believe that you needed to complete a habit for 60 days to make it permanent, however using celebration can help habits establish much quicker than that. When behaviours become habits, they become automatic, the brain has created a shortcut for us so that the behaviour happens automatically without the need for conscious thought.
If you have a habit or change that you want to establish, I encourage you to try the Tiny Habits methods. Start small and celebrate every victory to allow yourself to make lasting changes and support long-term success. I would love to connect to hear how you go making tiny changes in your life.