Plant the Tiny Seeds of Change

“Chains of habit are too light to be felt until they are too heavy to be broken.” — Warren Buffett

Dr. BJ Fogg is an expert at changing behavior. In a TEDx talk, Dr. Fogg recommends developing what he calls “tiny habits”. These tiny habits can eventually turn into larger, regular habits. One of the keys to making tiny habits stick is to celebrate victory immediately. Tell youself: “I’m awesome!”

The good news, according to Dr. Fogg, is behavior and behavior change isn’t complicated. It’s systematic. Putting together tiny habits, little by little, which take root and grow. Once you know how to create tiny habits, you can change your behavior and your life forever.

Dr. Fogg has a tried-and-true formula for developing tiny habits. He says you need three things to happen; 1. Some level of motivation. 2. The ability to do whatever habit you’re trying to form, and 3. There has to be a trigger — or “a call to action”. The trigger is an existing behavior. The existing behavior also acts as an anchor. For example, if you want to make doing pull-ups a habit, put a bar up in your bathroom doorway. Every time you come out of the bathroom, do one pull-up.

Apply this formula to any tiny habit you’re trying to create so it becomes automatic once triggered. After <Fill in the blank> I will <Fill in the blank> Oh, and don’t forget to celebrate! You can view Dr. Fogg’s entire TEDx talk here.