Making even small changes to our lifestyle or wellness plan can feel daunting. After all, change doesn’t naturally occur on its own.
Fortunately, there are methods to make this transition smoother. You can achieve your goals without solely relying on willpower or depleting your energy, even if you already feel drained from a mood episode like bipolar depression.
Rather than forcing change, you can subtly modify your daily environment and routines. This transforms your current reality into one that paves the way for success.
To form a lifelong habit, it’s crucial to train your brain to succeed at small adjustments and then celebrating those victories, says BJ Fogg, PhD, the creator of the Tiny Habits method, author of Tiny Habits: The Small Changes That Change Everything, and former director of the Behavior Design Lab at Stanford University. To do this, Dr. Fogg suggests designing your desired behavior change in a way that it seamlessly integrates into your existing routine, much like the act of brushing your teeth before bed.
First, you need to pinpoint a specific desired goal. Then, select the easy-win behaviors or, as Fogg terms them, the “tiny habits” that will lead you to your chosen outcome. These are minute tasks you can adopt automatically, setting the foundation for success — such as doing a single push-up before getting dressed, or five squats whenever you’re making a tea or coffee.
Once you’ve identified your goal and the straightforward steps to reach it, the next step is to determine an existing habit and attach the new habit onto it. Everyone has daily routines — be it making coffee, brushing teeth, using the restroom, or getting dressed. Incorporate your new, minor habit into one of these established routines. Begin with simplicity and gradually add your new habit until it also becomes second nature.
Habits are deeply rooted within each of us. Research indicates that nearly 40 percent of the time, we operate on autopilot, relying on our habitual mind, as pointed out by psychology professor Wendy Wood, PhD. Recognizing this can be empowering. By consciously engaging our intentional mind — practicing mindfulness — we can exercise greater control over our actions. Being mindful helps shift from automatic responses to more deliberate, considered behaviors, giving us a stronger grip on our daily choices.
First, you must disrupt existing unfavorable habits to pave the way for new intentions, Dr. Wood explains. Eliminating the cues for established habits simplifies the formation of a new behavior. For instance, if your goal is healthy eating, consider relocating unhealthy foods to a top shelf or the back of the freezer where they’re out of immediate reach. By making these cues less visible and more difficult to access, you’ll find it easier to opt for nutritious choices.
In the realm of behavioral science, the concept of rewarding actions that lead towards a final desired behavior is crucial. This principle is known as “positive reinforcement.” Though it may seem trivial or even comical to congratulate oneself — perhaps with a fist pump — for accomplishing small feats, this act of self-recognition is powerful. Celebrating, particularly out loud, not only enhances your morale but also reinforces the behavior. It creates a positive feedback loop, making it more likely for you to take subsequent steps toward your ultimate goals. Over time, these small affirmations accumulate and serve as building blocks, pushing you closer and closer to your goals.
UPDATED: Originally posted Dec. 10, 2021
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I think this is a very interesting, well-written piece. Very persuasive and, in my experience, true. I believe the founder of American psychology, William James, noticed over 100 years ago that much of our activity comes from unmindful habit.
There is one small improvement I think is worth adding if such an essay is re-written. I would revise the wording so it does not say “changing our habits for long lasting results”, but instead stresses actually creating new healthy habits in the place of old ones. (I concede the difference between changing and replacing is a matter of semantics, but a different emphasis is what I am after.) This step, while suggested, means still riding the powerful force of habit but this time with new behavior — mindfully chosen as in the article — habitual and largely unconscious guiding us under the saddle.
Much of what we do is habitual. Therefore, make good changes into habits and win the ball game.
I’ve worked on cutting down my caffeine intake for the last 9 months using the phrase “it’s helping my brain chemistry”. Two nice outcomes have been no more caffeine addiction and no caffeine headaches in the afternoon. Thanks
If you miss the ritual and robust flavor try French Roast Teaccino, Celestial Seasonings Roastarama, and Bengal Spice a Chai alternative. I can’t even do decaf or I get jittery. These are my favorite replacements. If you like robust flavor don’t bother trying any of the other Teaccino offerings. I bought a multi pack and was very disappointed.
Putting unhealthy foods on the top shelf, where’s the step stool LOL
My new therapist has just asked me to make daily goals. I write them down in a planner just for these goals and it is really helpful! I can see what I have accomplished each day. It really makes me feel like I have done something to better myself. I also get tips such as brush your teeth with your non- dominant hand and in the mirror say something similar to ” I am worth it ” from watching the Mel Robbins show. Good luck everyone! Happy New Year!
In the Recovery International Method, they instruct people to “endorse” themselves after every small success. This sounds like that. And by the way, Recovery International is a godsend for anyone struggling with mental illness-and they have phone meetings! Happy New Year to all. ?