Change Can Be Hard, But It Doesn’t Have To Be! Create a new habit in 5 seconds or less.
Our future self is different from our current self.
That means we need to change our behavior, adopt new routines, and do things we are not currently doing.
We really have two primary options when it comes to change…well, 3 really:
- Go Big
- Go Nowhere
- Go Small
The first approach, ‘Go Big’ is how we treat a New Year’s Resolution. We map out a big goal, get all pumped up, maybe even buy some books or equipment, and set off. We do well for a while, and then…well, you know. Nothing changes.
The ‘Go Nowhere’ approach happens when we spend too much time planning, too much time preparing, and no time doing. This is also known as daydreaming.
The last option is to ‘Go Small.’ I was introduced to this concept a few years ago – and it is very counter-intuitive.
Start small…very small, and grow the change from there
By starting with various small changes I can introduce new habits and routines into my schedule that will grow and make a big impact on how I think, act, and live.
In short, I can start small and make big progress towards becoming my future self.
Here are a couple of ways I started small to make big changes:
- Instead of committing to practicing my guitar for 45 minutes every day, I committed to tuning one string every day.
- Instead of committing to exercising 30 minutes every day, I got up and put on my workout clothes.
Today, I love playing my guitar, and I exercise more than 30 minutes every day.
These changes were based on the Tiny Habits Method, created by BJ Fogg, PhD, and founder of the Behavior Design Lab at Stanford University. Read more about his work here.
Tiny Habits – A Condensed Look
The core formula for creating a Tiny Habit is as simple as ABC:
- A – Anchor Moment
- This is the routine or event you use to kick off the new tiny behavior – something you already do regularly
- B – The New Tiny Behavior
- This is the Tiny version of the new habit you want to create
- C – Immediate Celebration
- Do or say something immediately after completing your Tiny behavior to create positive emotions. Emotions not repetition is the key to cementing in new habits.
Create A New Habit in 5 Seconds A Day
You can begin to create a new habit tomorrow morning!
This is what BJ Fogg calls ‘The Maui Habit’ and I’ve shown where the ABC’s fit in:
After you put your feet on the floor in the morning (Anchor Moment), immediately say this phrase:
“It’s going to be a great day!” (New Tiny Behavior)
Then smile and give 2 thumbs up. (Celebration)
The Maui Habit
When you start your day with the Maui Habit, you are starting your day with the expectation that it’s going to be great and sets you up to move towards your future self – in less than 5 seconds a day!
Why All This Fuss About Habits?
As we dream about becoming our future selves, we can’t rely on willpower and grit to make it happen. But, starting with small…tiny…behaviors, we can begin to change our thoughts and actions that can bring that future self to life.
All I ask is that you give it a try. I can testify that it works.
Try It Out Yourself
You can sign-up for the Tiny Habits Free 5-day Program to Build Habits on BJ Fogg’s website and try it yourself here. https://www.tinyhabits.com/join (this is not an affiliate link – I just want you to see how cool this is…)
One Last Thing
Thank you for reading this Mission Log entry. If you haven’t already, I invite you to download my latest guide, ‘How To Create An Exciting and Meaningful Retirement in 3 Easy Steps‘. Please, do the Reflect-Imagine-Act exercise – I believe it will be very helpful as you explore this great time in our lives.
Also, if you feel you want to explore ramping up your efforts to create your future self and building an exciting future, I invite you to schedule a complimentary 30-minute ‘Explore Your Purpose Strategy Call.’ Click on any ‘Schedule A Chat With Gary’ button for more details and access to my calendar.
Live with purpose!
Gary