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#3 tiny habits how to
#3 tiny habits pdf

“When you do a behavior and feel a positive emotion about it, your brain pays attention.

Genuflect and say “I can do all things through Christ who strengthens me!” with a big smile.

Say “Thanks be to God!” and picture the saints and angels around you cheering you on as you lift your hands up to God.

Say “Praise the Lord!” and smile as you do the sign of the Cross.

#3 tiny habits pdf

Feel an internal glow inside yourself: Conjure up a feeling of success and happiness.Ĭlick here for a link to a free PDF that includes 102 tiny habit celebrations.Imagine hearing music or sound effect: Picture the saints and angels applauding your success.Vocalize music or a sound effect out loud: “Do do do dooooo!” (trumpet for royalty).Sing a song phrase out loud or inside, to yourself: “Good morning, sunshine…”, “Praise the Lord for He is good…”.Say a word or phrase inside, to yourself: “nicely done!”, “nailed it”, “way to go.”.Say a word or phrase out loud: “awesome!”, “bingo!”, “yay, me!”, “good job!” “Praise the Lord!” “Thank you Jesus!” “I can do all things through Christ who strengthens me!”.Physical movement that flows: A short victory dance, a goofy little jig, applaud.Physical movement: Thumbs up, fist pump, victory sign, give yourself a hi-five, clap once, smile, laugh, stamp feet, pat yourself on the back, do a wink and smile, smile at yourself in the mirror, finger snap and thumbs up.“Celebrate on the spot, either while you’re doing the tiny behavior or within a second of completing it” (BJ Fogg).įind a celebration that works for you from the following examples:.All you have to do is plan it out and let this natural process emerge” (BJ Fogg).Īfter you do the tiny behaviour that you want to repeat, or expand in the future, you celebrate the victory – immediately!

You don’t have to draw that much on willpower. The right spot is after something you’re already doing and, allow it to grow. Break it down to tiny behaviors and put them in the right spot. “So I encourage you to look at your lives.After my head hits the pillow, I will thank God for something I am grateful for.After I take off my clothes at night, I will put them away.After I put my kids in bed, I will tell them ‘goodnight, I love you, sweet dreams’.After I finish dinner, I will read today’s Gospel.

After I get home, I will set out my workout clothes.

Just establish what it will come after” (BJ Fogg).

“If you use an existing behavior in your life and you put the new tiny behavior after it you can use the existing behavior to be the trigger.

After I walk out of my front door for the day, I will say ‘ Jesus has great plans for me today.’.

After I finish my coffee, I will take my vitamin.

After I start my morning coffee, I will read today’s Gospel.

After I get out of the shower, I will thank God for the new day.

The power of tiny habits is that they rely upon triggers ( existing habits) rather than on motivation or willpower – praise God for that!Īfter I, I will. And as you do more, think to yourself, ‘I’m awesome. If it does hurt, like doing lots of push-ups, be sure to celebrate hard to counteract the negative effects of pain on your brain. You don’t want your brain associating the new habit with pain or frustration. If you raise the bar, then you fall into the trap of the old, ineffective way to create habits… If you do more than the tiny behavior, be sure it’s not painful or hassles. Don’t think you must keep making the behavior bigger and bigger. However, do not raise the bar on yourself. You can do more when you want to do more.

“It’s a good sign that you want to do more than the tiny behavior.

Kneel down once and make the sign of the CrossĬlick here for more ideas from Stephen Guise’s mini habits list.

Drop by an adoration chapel for 1 minute.

“A ‘Tiny Habit’ is a behavior - you do at least once a day that takes you less than 30 seconds that requires little effort” (BJ Fogg).

Here are 3 “Catholic” summary points of his book: #1: Pick tiny habitsĪ tiny habit is a small, simple and easy version of the desired habit you wish to form.

#3 tiny habits how to

BJ Fogg is the director of the Persuasive Tech Lab at Stanford University.Ĭlick here for his free online week-long program that teaches you how to pick small goals and then support you as you work toward them using scientifically-sound, behavior change principles.