In my recent post, Changing Habits: Out with the Old, in with the New, I discussed my plan to follow Dr. BJ Fogg’s 3 Tiny Habits program. I wanted to update you all on my successes and struggles and a general overview on how the program went.
As a reminder, my three tiny habits were:
- After I drink my morning coffee, I will write one line in my blog.
- After I eat dinner, I will put water in the tea kettle.
- After I lay down in bed at night, I will take three deep breaths.
These tiny habits were meant to help me commit to writing my blog, stop my late-night snacking and relax before bed, respectively. Overall, I was able to do all three habits every day, and they felt very easy to accomplish (they were pretty tiny, indeed). I will admit that last Friday – the last day of my program – I slacked a bit. I really tried to commit, however.
My issue, however, is that I don’t feel the habits necessarily stuck. I am definitely still doing the deep breaths when I lay down for bed, seeing as this is the easiest and most relaxing/rewarding of the three. The tea kettle-filling was hit or miss because I wasn’t always in the mood for tea. If that was the case, I tried to go brush/floss my teeth to stop my snacking. The blog thing after coffee…not so great. Though I’d always write at least a sentence, it wasn’t enough and I ended up kind of slacking on my blog.
The lesson that I learned with the whole thing is that the easier and more realistic your desired habit is, the more likely you are to actually make it a habit. Since I rarely had time after drinking my coffee to sit down and look at my blog, it was harder to accomplish. And since I didn’t always want tea, I didn’t always do that either.
So, for this week (even though I’m not actually registered for another one of BJ’s programs, my three tiny habits are:
- After I eat my dinner, I will brush and floss my teeth.
- After I eat breakfast, I will plan out the remainder of the day’s meals and snacks.
- After I eat lunch, I will drink a bottle of water or a cup of tea.
For me, it is easiest to use mealtime as an anchor for my desired action (I never skip meals, so this works well for me). These habits will help me accomplish my larger goals to eat better and to avoid snacking and overeating.
What three goals would you choose??