BJ's response to Tiny Habits - Examples
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Tiny Habit recipe someone enteredGood as isbehavior is too hardbehavior takes too longbehavior is not specific enoughtrigger ("after") is too vagueBJ's suggested revision to your Tiny Habit recipeMore comments from BJ
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After I wake up, I will show some sort of affection to my wife. x. . . I will hug my wifeGet specific so you don't have to decide in the moment. Just pick one thing. Add more if the moment is right. :-)
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After I go to bed I will read one page from my Kindle, x. . . I will pick up my kindle and turn it on.If you happen to read anything, that's extra credit. But don't feel bad if you don't. Celebrate the tiny habit instead.
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After I wake up, I will do 25 situps. xx. . . I will do 3 situpsmaster 3 first -- the automaticity.
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After I get into bed, I will review one set of notes I made on research or a meeting in the past few weeks.xx. . . I will open XYZ notebook.If you happen to read anything, that's extra credit. But don't feel bad if you don't. Celebrate the tiny habit instead.
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After I arrive home, I'll put my keys in the box.xprecise and simple - I bet you will nail this one!
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After going bed, I'll plan my schedule for the next day.xxxAfter I get in bed, I will pick up my scheduling book and open it. If you happen to schedule anything, that's extra credit. But don't feel bad if you don't. Celebrate the tiny habit instead.
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After taking a shower, I will apply lotion.xxAfter I dry off from the shower, I'll put on one drop of lotion.I've done the "one drop of lotion" habit before, and it works. Start here. Later you'll do more.
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After I make the coffee in the morning I will do pushups.xxxAfter I switch on the coffee maker, I will do two pushups.Two pushups is good, I'd say. Just focus on making it an automatic reaction for now.
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After I turn the lights to go to sleep I will disconnect my routerxVery good match of old habit and new behavior.
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After I make the morning coffee, I will disbale our alarm systemAfter I turn on the coffee maching, I will disable the alarm systemYou probably mean just what I wrote, but I wanted it to be clearer.
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After I get to my office, I will write down top three goals for work.xxxAfter I sit down to start my day, I will write "1" " 2" and "3" on a piece of paper.This may not be exactly right, but my suggestion is to make the trigger more precise and the behavior simpler: Listing 1,2,3 seems a good start.
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After I check my email, I will write one reflective paragraph about the previous day. xxxAfter I check my email for the last time at night, I will write three words about my day. (I may not have captured the essence of what you want, but note the specificity of trigger and the simplicity of the behavior. Writing a paragraph is not a tiny habit, and it won't stick fast enough.)
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After I put on my pjs, I will sit on the bed and mediate for 30 seconds.x. . . I will sit on bed and meditate for one breath.I'm wary about the 30 sec of meditation because I know it's one of the toughest habits to create. Hard to explain why. so I'm suggested you cut it back and then if you happen to do 30, great! But if only on breath, that's fine too. It's still a victory.
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After I start feeling agitated, I will turn on musicxsee my comments -->BJ's advice: I would save this one for later. Work on a habit this week with a super clear trigger.
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After I take out the dog in the afternoon, I will pull out the school-work I need to do & put it on the table.xPrecise and simple. You have an excellence chance to make this a solid habit.
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After I send an email, I will take a deep breath.see my comments -->This seems good on the surface, but in the past people have found this a tough habit to form.
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After I lie down at night, I will do 1 deep breath.xI predict this will become a habit quickly.
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After my head hits the pillow, I will reflect upon my day.xAfter my head hits the pillow, I will think of one excellent moment from the day.Specifics (one excellent moment -- or whatever) will help this habit form faster.
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After turn off the TV at night, I will clean out one thing from my car.After I park the car at home, I will tidy the car for 5 seconds.Some behavior naturally follow others, and this makes habit formation easier.
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After I sit down in my chair after lunch, I will open my to-do list.xGood Tiny Habit. You may need to mentally rehearse this about 10 times (with a victory feeling) to get it primed.
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After I brush my teeth I'll floss for thirty seconds.x. . . I will floss one toothTiming yourself for 30 seconds (or even thinking about time interval) probably makes this behavior 5x harder than flossing one tooth.
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After I go to the bathroom in the morning, I will stretch for 30 seconds. xx. . . I will stretch my shoulders twice.Get specific -- and get rid of the time interval. This will help make the habit form faster.
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