Tiny Habits

"The Small Changes That Change Everything"  B.J. Fogg

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 Why Tiny Habits? 

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The Tiny Habits program, created by B.J. Fogg, works, and has an easy to learn and follow format.  It has had many years of research, and proven itself to be highly effective when people follow a basic recipe.

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As I created my program to reduce or eliminate stress, improve health and mental functioning, I realized that people may enjoy learning and following some new skills, but unless these become habitual, they will fade away.  Stressed people don't perceive themselves as having the time to meditate or practice breathwork or mindfulness or any of these wonderful possibilities.  Somehow, a way of making short, easy de-stress routines, vagus nerve stimulators, needs to become a simple, pleasant habit.  I had a few accumulated books on habits that I had not read.  To save myself a bit of time I googled synopsis of these books and comparisons.

The other books had some different approaches to building habits accumulated, one had a chapter on Tiny Habits by B. J. Fogg but they didn't have a specific set of actions that are easy to take to create new habits.  They didn't have the solid research backing them that the Tiny Habits methods have.  In addition, Tiny Habits has a coaching program I am now part of.   I chose it because it is easy to believe in, it has sequenced steps, it has been well researched (40,000 people) and it works.

 

Synopsis 

First, what new habit would you like to form?  Relating this to the process of de-stressing or activating the vagus nerve, it could be something like this.  When you notice yourself feeling overwhelmed, bring in quick image of relaxed safe place and take three long slow deep breaths.  That's all for the moment.  You might ask, "How will that solve all of this built up stress?"  It will not solve everything all at once.  It has been found that when  you successfully begin to add new positive tiny habits and experience success with them, they grow.

Also, in this particular example, taking long slow breaths, only three, does not take long.  It is not impossible or difficult to achieve, so it is much more likely to be incorporated than a long meditation session.  It is doable, and cutting into the stressed mind with a sense of letting go, slowing down and bringing in a positive restful image will gradually make a real difference in your stress.  A tiny habit needs to be connected or anchored to an existing behavior.  Examples of this in my life are, I eat breakfast, then take vitamin.  I love my breakfast so it's rarely missed.  The vitamin was easy for me to forget so I linked it to end of breakfast.  It goes like this, finish breakfast, take plate or bowl to sink, ( these two behaviors I have) on way back get vitamin, pop it into mouth and swallow.  Then give myself an internal "Yay!"  or a fist pump or whatever works.  It is an essential part of the process to give yourself some positive acknowledgement that results in a good feeling when you do the Tiny Habit.  We learn and change and add in new habits best when feeling good.  There are more intricacies that can be involved, this is a broadstroke overview.  You can do this.  And coaching helps get it going.

How It's Used in The Calming Inner Chaos Training

You will be learning a variety of different techniques for calming and selecting 1-3 or 4 of your favorites.

You can build these into a quick sequence, doable in less than 30 seconds.  Try adding them into your stressed daily life with a definite anchoring moment.  Give yourself a fist pump, a bit of praise, an inner "Yay team" or whatever works for you.  Feel good.  Just the act of learning to celebrate tiny successes will decrease your stress levels.

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Tiny Habits Training on its Own 

It is my pleasure to offer small group trainings in Tiny Habits.

Sign up for a consultation session for small groups to schedule a time for your group and ask me any questions you have.  For individuals, either sign up for a consult or, when you are ready to begin book an appointment. Add habits you will live to create the life you want.

   

 

 

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Tiny Habits by B.J. Fogg, comes in book form through your favorite booksellers.

It is a method that is the intellectual property of B.J. Fogg, who started the Behavior Design Lab at Stanford University.  It is recommended for both persoal and professional life changes.

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Become the person you would like to be.

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