TINY HABITS
At one time or another, most people realize that they would like to change something about their behavior. They believe that they should acquire a new habit which will help them be more effective. For example, they want to read or exercise more but spend too much time watching TV. However, changing behaviors may seem like an overwhelming challenge. Having motivation is not always enough. We often aim for unrealistic goals, and the results are disappointment and self-criticism. 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 1–7)
According to his method, you should make each change in your behavior so tiny that it is extremely easy for you to do. The first step is focusing on the new habit you want but starting out really small. "Make the task so simple that you'll have no excuse not to do it under any circumstances," he says. "Perhaps you want to read more but are too tired or can't concentrate. With my method, all you have to do is read only one paragraph each time. Of course, you may read more."(lines 8–12)
Dr. Fogg's second step is to fit this new habit into your existing routine when it is most convenient. For example, you might find it best to read every day right after coming home from work or just before going to sleep. Read just that one paragraph as part of your routine, and you have created a tiny new habit. Although you are making this habit part of your routine, perhaps set an alarm as a reminder. Last, this tiny success must be associated with a positive emotion. Celebrate! Sing your favorite song or do whatever makes you feel successful. In this way, your brain learns to enjoy the new habit and looks forward to it.(lines 13–19)
Dr. Fogg claims that the main advantage of his method is that each accomplishment creates a positive feeling, which replaces that negative feeling we have after failures. Adopting a positive picture of ourselves can lead to significant changes. "When you feel successful, your identity starts to change. You begin to see yourself as a person who reads or exercises, for instance. You gradually learn to feel good about your successes, no matter how tiny they are. That's what leads to transformation. In time, tiny changes will turn into big ones."(lines 20–25)