At this point you know that in Tiny Habits --
1. You focus on tiny behaviors, and
2. You use an existing routine (an "anchor" ) as your reminder.
In the next few minutes I invite you to design your Tiny Habits. In this process you will pair a tiny behavior with a good anchor.
You put these two pieces together, using the format I call a "recipe":
"After I [existing anchor] , I will [new tiny behavior]"
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Some pairings work well, and the habit forms quickly and naturally.
Some pairings don't work at all. But don't worry. If the pairing doesn't work, you revise. In other words, you just redesign the recipe.
In the next few minutes, I want you to create three pairings and put them into my recipe format.
1. After I _________________ , I will __________________
2. After I _________________ , I will __________________
3. After I _________________ , I will __________________
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You can use suggestions I offer below and on other pages. Or you can create your own recipes.
You can also mix and match, pairing any anchor with any tiny behavior. The choice is yours.
These are your next steps:
A. Design three pairings of anchors and tiny behaviors, using the recipe format.
B. Write down the recipes for yourself on a piece of paper.
C. Enter your recipes by using the secret code you received in email. Please do this before Sunday at 8pm. (If you don't enter recipes, your coach will probably remove you from the session.)
D. Prepare to start on Monday (for example, do you need to buy floss?).
E. Start practicing these new habits on Monday!
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Your coach will read the recipes you enter. If you need to revise your recipes, your coach may make suggestions.
Then on Monday afternoon you will get an email from your coach, checking in with you. At that point, your coach will share more insight and offer suggestions to help you.
Don't turn this process into a big dramatic thing. Instead, be playful and explore. But don't get overwhelmed.
If the initial recipes you create don't work very well, then you revise things. No big deal.
In fact, most everyone revises their Tiny Habits or their approach during the week. It's part of the process. You don't need to send perfect recipes. Just send your coach something to get started.
Right now, I advise you to pick simple, ordinary things as your Tiny Habits. Don't pick anything earth shattering. Just learn the method.
Similarly, I caution you against picking a super special habit you’ve always wanted but never could achieve. Instead, pick something you want, but not something with lots of emotional baggage. You can take on harder behaviors in the future, after you increase your skills.
This next week is about practicing, not about solving that one special problem in your life.
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If the initial recipes you create don't work well, then you revise things. No big deal.
In fact, most everyone revises their Tiny Habits or their approach during the week. It's part of the process.
You don't need to form perfect recipes. Just enter some recipes online to get started.
Our intention this week is to help you practice the skills of creating habits.
Your coach and I don’t care much about what specific habits you create next week. That's up to you.
However, we do care you that you learn the skills of creating habits. Much like a pianist who practices scales, or a chef who practices knife skills, you can practice the skills of creating habits. For example, designing a good Tiny Habit recipe is a skill you can learn.
The big breakthroughs in your life will come from having these skills, not from any single habit.
In this video I explain you can create recipes for Tiny Habits in one of two ways:
Be sure to pick new behaviors you WANT in your life. I offer a bunch of suggestions below. Have fun!
Health routines
After I [your anchor], I will Floss one tooth (BJ’s #1 suggestion)
After I [your anchor], I will Open my vitamin container
After I [your anchor], I will Put on one drop of sunscreen
After I [your anchor], I will Put in my retainer
After I [your anchor], I will Set out my vitamins
After I [your anchor], I will Put on my fitness tracker
After I [your anchor], I will Turn off my Internet router at night
Physical activity
After I [your anchor], I will Do two pushups
After I [your anchor], I will Put on my walking shoes
After I [your anchor], I will Do 3 crunches
Nutrition
After I [your anchor], I will Drink a sip of water
After I [your anchor], I will Take a bite of a carrot
After I [your anchor], I will Fill a glass of water
After I [your anchor], I will Throw out one bad food item in my house
After I [your anchor], I will Write down *one* thing I ate
After I [your anchor], I will Put an apple in my bag
After I [your anchor], I will Write down one veggie I like to eat
Calming / de-stressing
After I [your anchor], I will Stretch one part of my body briefly
After I [your anchor], I will Exhale and relax for 2 seconds
After I [your anchor], I will Do a quick sketch
After I [your anchor], I will Yawn to relax my jaw
After I [your anchor], I will Stretch my back
After I [your anchor], I will Turn off the ringer on my phone
Learning & hobbies
After I [your anchor], I will Play 3 chords on the guitar
After I [your anchor], I will Read one sentence in a book
After I [your anchor], I will Sing a scale
After I [your anchor], I will Recite one line of poetry
After I [your anchor], I will Open my workbook
Relationships
After I [your anchor], I will Kiss my spouse
After I [your anchor], I will Think of one special person to call/text today
After I [your anchor], I will Text my mom
After I [your anchor], I will Get out my set of “thank you” notes
After I [your anchor], I will Give my spouse a hug
Organizing
After I [your anchor], I will Set out my workout clothes
After I [your anchor], I will Think of one top priority for my day
After I [your anchor], I will Look at my to-do list
After I [your anchor], I will Plug mobile phone into charger
After I [your anchor], I will Turn on the ringer on my phone
Cleaning & tidying
After I [your anchor], I will Hang up my coat
After I [your anchor], I will Wipe out sink
After I [your anchor], I will Tidy one thing in the house
After I [your anchor], I will Put dirty laundry in basket
After I [your anchor], I will Put my receipts in the basket
After I [your anchor], I will Wipe my bathroom mirror
After I [your anchor], I will Turn off lights in study
After I [your anchor], I will Clean one dish
After I [your anchor], I will Clear one item off my desk
After I [your anchor], I will Pull cover up on bed
Writing
After I [your anchor], I will Write three words in my journal
After I [your anchor], I will Launch Microsoft Word
After I [your anchor], I will Jot down one thing to write about
After I [your anchor], I will Write one sentence
Mindfulness & gratitude
After I [your anchor], I will Look up at the stars
After I [your anchor], I will Smile immediately
After I [your anchor], I will Think of one thing I’m grateful for
After I [your anchor], I will Say one thing I’m thankful for
After I [your anchor], I will Do one visualization
After I [your anchor], I will Read one verse of scripture
After I [your anchor], I will Meditate for 3 breaths
After I [your anchor], I will Do one sun salutation
After I [your anchor], I will Write down one positive word
Again, these are your next steps:
A. Design three pairings of anchors and tiny behaviors, using the recipe format.
B. Write down the recipes for yourself on a piece of paper.
C. Enter your three recipes by using the secret code you received in email. Please do this before Sunday at 8pm. (If you don't enter recipes, your coach will probably remove you from the session.)
D. Prepare to start on Monday (for example, do you need to buy floss?).
E. Start practicing these new habits on Monday!
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