What if you could create new behaviours without the need for willpower or motivation? This is the promise of Tiny Habits® created by Dr. BJ Fogg, a behaviour scientist at Stanford.
I was introduced to Tiny Habits by BJ Fogg a number of years ago. After putting it into practice myself and experiencing the positive change it can have, I decided to train up as a certified coach in Tiny Habits.
You can apply Tiny Habits to any area of your life and it's super simple. Since learning how to use Tiny Habits for myself and my clients, I've created new habits and behaviours for productivity, health, writing, ideas, meditation, fun, energy, brain training, remembering names and learning rapidly.
If you are completely new to Tiny Habits then make sure you join this free 5-day training with me, I'll also share specific content from BJ Fogg in this training.
A tiny habit is essentially a recipe that has 3 ingredients.
An anchor: this is a moment or a habit that already exists in your life. Getting out of bed, brushing your teeth, having breakfast.
A tiny behaviour: this is a very tiny version of a larger behaviour you want to create. A larger behaviour maybe to floss all your teeth. The very tiny version would be to floss 1 tooth.
A celebration: the celebration is the emotion that will help make your habit memorable and stick.
You bring these ingredients together in a very specific way:
AFTER I... brush my teeth
I WILL... floss one tooth
CELEBRATE... "fist pump!"
This will take less than 30 seconds and be very easy to do and become automatic.
Ideally, you'll run 3 or more tiny habits at the same time, this way you learn how to create habits quicker.
Within just 5 days you can create new habits and behaviours that feel automatic, they just happen like any other habit. All you have to do then is nurture and grow that habit into a much larger behaviour.
In the 5-day tiny habits training, I'll guide you throw this process of making your tiny habits automatic.
Here's some of my Tiny Habits for Rapid Learning. If you haven't checked out my free memory training grab this so you know how to use the chain method.
If there’s one skill that can bring you quickly to a place of focus and presence it’s the ability to listen at a deep level. This could be listening to your partner, a friend, a colleague, a presentation or listening to your own inner voice and breath.
Likewise having the skill to not just see but really observe at a deep level, will raise your attention and curiosity levels, increasing your levels of focus and bringing you into the moment.
When you are having a conversation with someone, you will be less likely to think about how you are going to respond and be much more in the moment.
When you find yourself feeling distracted or your mind wandering you will be able to bring yourself back to the moment and regain focus.
Larger Behaviour: Automatically listing and observing at a deeper level
Tiny Habit: I will listen to the sounds in my surroundings while I observe one object and breath deeply
"Tip: When you observe an object, don’t try to remember it, just notice what it’s made of, the shapes it has, it’s colour, it’s weight, how it might feel. Your object could be anything; a cup, a bed, the tv, a pencil, a window pane, a tree, a cloud, the sky, the moon, a star"
Oh, and this also feels great!
One of the simplest and yet valuable techniques when it comes to memory is the Chain Method, it allows you to memorize information quickly and retain it. I wrote a blog post about how Memory Training is a skill. If this is something you want to practice then make sure you've signed up to my free community Limitless, where you can practice, with daily memory training videos.
In terms of the application you can use it to remember:
If you are new to the chain method, check out this video from my Total Memory Blueprint course which will get you started and help you understand the concept:
"Tip: For this tiny behaviour you have a choice, either recall 3 or 4 items from a chain you have previously memorised (e.g. the big ben story) OR pick 3 random items and connect them together. Ball, Cards, Candle - Imagine a ball playing cards that fall onto a candle"
What we believe affects our decisions, how we feel, the state we operate in day to day and how effective we can be. Right now, think about your ability to learn rapidly, what beliefs currently exist?
To create confidence in your ability to learn new skills and knowledge rapidly you first have to identify what beliefs you currently have that are holding you back? Write down the answers to the following question.
How do you currently talk about your memory and ability to learn? Here's a few examples I often hear:
Okay, now let’s play a quick wordsmith game. Looking at the phrases you’ve written down what would be a more empowering set of beliefs to have? Here's a few examples:
Get the picture?
Larger Behaviour: A ongoing feeling of confidence to take on any learning challenge
Tiny Habit: I will say my new belief out loud with energy and passion while imagining my ideal scene
Great there you have it!
Haven't had a chance to go through Tiny Habits® yet?
>> check out this free training with myself and BJ Fogg (creator of Tiny Habits)
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