TINY CHANGES
Many people think they should change something about their behavior. They believe that if they acquire a new habit, they will be more successful. For example, they feel they don't read or exercise enough because they spend too much time watching TV. However, people often aim for unrealistic goals and the result is disappointment. But now, a new method called Tiny Habits, developed by behavioral scientist Dr. B.F. Fogg, suggests that making changes is easier than most people think.(lines 1–5)
Dr. Fogg's method is to make each change so tiny that it is extremely easy to do. "Focus on the new habit you want, but start in a really small way," he says. "Make the task so simple that you'll have no excuse not to do it, even if you are very tired or can't concentrate. If the change you want is to read more, all you have to do is start by reading only one paragraph every day."(lines 6–9)
Next, according to Dr. Fogg, you should fit this new habit into your schedule when it is most convenient. For example, one person might find it best to read every day right after coming home from work. Another person might choose to do it just before going to sleep. Read just that one paragraph as part of your routine and you have created a tiny new habit. Last, do something to celebrate your accomplishment. Sing your favorite song or do whatever makes you feel successful. Gradually, you will learn to connect the new habit with a positive feeling.(lines 10–15)
"The main advantage of my method is that each accomplishment creates a positive feeling instead of the negative feeling people have after failures," says Dr. Fogg. "In this way, you gradually begin to have a better opinion of yourself. Your identity starts to change. You begin to see yourself as a person who reads or exercises, and the tiny changes will soon turn into big ones."(lines 16–19)