Sweetwood Coaching

Design a tiny habit

A habit that lasts has three parts. You attach it to something you already do, keep it tiny, and celebrate right after. This walks you through BJ Fogg's Tiny Habits method, one step at a time.

AnchorSomething you already do
After I turn on the shower,
Tiny behaviorUnder 30 seconds
I will say one positive thing about myself.
CelebrationFeel good right away
Then I'll celebrate by pumping my fist.

Why not a time, like 1 p.m.? Clock times are easy to miss and hard to keep. A routine you already do every day reminds you on its own.

Already know the habit you want? Skip to step 4.

Step 1

What do you want more of in your life?

Name the outcome, not the habit. Keep it short.

Step 2

List behaviors that could help

Brainstorm specific actions, big and small. Aim for five to ten. You'll sort them next.

    Step 3

    Find your golden behaviors

    Pick a behavior, then tap the map where it belongs. Higher means it would really help. Further right means you can get yourself to do it. Drag a dot to move it.

    Golden behaviors

    Step 4

    Pick one and make it tiny

    Choose one golden behavior to start with, then shrink it until it's easy even on your worst day.

      The tiniest version. Something you can do in under 30 seconds.

      Starter stepJust the first move. Instead of going for a walk, put on your walking shoes.
      Scale it backA tiny piece of it. Instead of reading a chapter, read one sentence.

      Step 5

      Choose your anchor

      Pick something you already do every day without fail. Your tiny behavior comes right after it.

      Anchors that work well

        • It already happens every day, so you never have to remember it.
        • It happens where you'll do the new habit.
        • Use the exact moment it ends, like “I turn off the faucet,” not “in the morning.”

        Step 6

        Choose your celebration

        Right after the tiny behavior, do something that gives you a small, real “I did it” feeling. That feeling is what wires the habit in, so pick what's natural for you.

        Celebrations people use

          Try it right now. Do your celebration for real, and notice how it feels.

          Step 7

          Your tiny habit

          My recipe

            Rehearse it now

            Act out your anchor, do the tiny behavior, then celebrate. Run through it a few times so the sequence feels familiar tomorrow.

            If it doesn't stick

            • Make it even smaller.
            • Check that your anchor really happens every day.
            • Celebrate right away, not later.
            • Change the design, not your opinion of yourself.

            Once it's automatic, you'll often do more without trying. The tiny version stays your minimum.

            Want help making it stick?

            Members design habits with me, message me by text or voice note as they go, and get a reply within 24 to 48 hours.

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