What we’ll cover

• What ‘tiny habits’ are
• How to use tiny habits to improve your health
• Examples of tiny habits to get you started

introduction

Improving your health can sometimes feel overwhelming. We set big goals, only to feel disappointed when they don't work out as planned. But what if the key to lasting change wasn’t big changes at all? Enter the concept of "tiny habits" — small, simple actions that build up over time.

Instead of focusing on big, difficult tasks, tiny habits encourage you to start with small, achievable steps. These actions may seem insignificant, but they have the power to grow into meaningful, long-term changes. By starting small, you’re far less likely to feel overwhelmed and much more likely to stay motivated.

How to harness the power of tiny habits

Making use of tiny habits is simple, but it does require some strategy. Here’s how to do it:

• Start incredibly small: Make the action so small that it feels almost impossible to fail. For example, if you want to start running, don’t aim for 5km on day one. Instead, start by putting on your running shoes.
• Anchor to existing routines: Attach your new habit to something you already do every day. This could be stepping on the spot while you brush your teeth or doing 5 deep breaths after you sit down at your desk.
• Celebrate completion: When you complete a habit, no matter how small, celebrate it. It could be as simple as marking a calendar or giving yourself a small fist pump. This creates a positive emotional connection with the habit, making it easier to repeat.
• Focus on consistency: The key is to make the habit so simple that you can still do it, even on your busiest or most stressful days. It’s not about perfection; it’s about showing up regularly.
• Gradually increase: Once the tiny habit becomes automatic, you can make it bigger. If you start with 1 squat each day, you may find it grows into a short workout. If you drink 1 glass of water each morning, you may eventually stay hydrated throughout the day.

Ways to get started with tiny habits

If you’re wondering where to start, here are a few simple habits you can introduce today:

• Drink a glass of water right after waking up.
• Do 2 minutes of deep breathing before bed to relax your mind.
• Add a tablespoon of nuts or seeds to one of your daily meals.
• Take the stairs instead of the lift once a day.
• Eat one extra vegetable at one meal each day.
• Walk for 1 minute after lunch, even if it’s just around the house.

Each of these habits may seem small, but over time, they can create powerful changes. Like compound interest in a bank account, small actions add up. Every small, healthy decision makes it easier to do the next one, building momentum for bigger changes.

The motivation wave

A concept discussed by BJ Fogg in his book Tiny Habits is the idea of the "motivation wave." The idea is that motivation naturally rises and falls, and relying on it for long-term change is unreliable.

When you feel motivated, it’s easy to plan big changes. But as motivation dips (which it naturally will), it becomes much harder to keep up with large commitments. This is why big, ambitious goals often fail.

Tiny habits don't rely on motivation. Because the actions are so small and simple, you can still do them even on days when your motivation is low. By focusing on small, simple steps, you remove the need for willpower.

Why tiny habits work

Unlike crash diets or all-or-nothing approaches, tiny habits focus on sustainable change. Instead of aiming for perfection, you aim for small wins. By building small habits, you create a foundation of confidence. Each successful action reinforces the next, helping you build up to bigger challenges.

Summary

Better health doesn’t have to come from big changes or radical diets. Sometimes, the smallest actions lead to the biggest transformations. Tiny habits focus on simple, achievable actions you can do every day. They’re small enough to do on your busiest days, but they have the power to build confidence and momentum over time.

Start with one small habit, like drinking a glass of water after waking up or doing 2 minutes of deep breathing before bed. Celebrate every success, no matter how small, and you’ll be amazed at how these little wins add up.

Improving your health doesn’t have to be overwhelming. Tiny habits make it simple, sustainable, and achievable for everyone.