New Year's resolutions are always promises of a better future for ourselves – but ambitious goals often crash, or rather forgotten, when life itself enters the picture. The result is that we continue with our not-so-good habits, which we often promised ourselves we would leave behind. This is exactly where a new approach has emerged – one that advocates the power of "small habits" to bring about the desired overall change.
According to behavior researcher BJ Fogg of Stanford University, applying small, manageable changes can lead to significant changes in behavior. In his latest book, Tiny Habits: The Small Changes That Change Everything (Tiny Habits, 2019), Fogg offers insights into this groundbreaking method. What are the small habits Fogg talks about, and how might they shape our path to desired personal development?
A small habit, as Fogg defines it, is as tiny a pattern of behavior as possible. The tactics of its use include three key components:
1. Reducing a new habit to its smallest form.
2. Incorporating it into an existing routine.
3. Reinforcing the new habit through positive emotion.
Let's analyze the three components of Fogg's strategy:
For example, if the goal is to read more, the small habit may be modest, like reading only one paragraph - because the very adoption of this positive habit is the goal. The key is to do it "small", so that it is easy to achieve even in the busiest or most challenging moments.
Contrary to popular belief that ambitious goals should be set, Fogg advises people to lower expectations and set a low bar for success. By setting a minimum threshold, people can consistently achieve it, and even exceed it, thus fostering a sense of accomplishment and progress. For example, instead of striving to drink more water, the "tiny habits" approach suggests committing to drinking water immediately after waking up—a manageable goal that can be easily achieved.
To reinforce the habit, Fogg emphasizes the importance of 'partying' around a tiny positive habit that persists regularly. Whether it's swinging a fist in a triumphant gesture, dancing briefly in front of a mirror or faking "Eye of the Tiger," celebrating success evokes a positive emotion that cements the habit in the mind as leading to a sense of satisfaction. Fogg acknowledges that some initially think the idea of 'partying' is uncomfortable, but he emphasizes its role in neutralizing widespread self-criticism and fostering self-reinforcement.
The beauty of the "Tiny Habits" method lies in its ability to pave the way for significant changes. As people achieve consistent success in their tiny habits, their self-concept evolves. They begin to adopt the small habit in a less small way, and do so with other habits as well. This gradual but powerful change is what ultimately catalyzes transformative change.
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