Good Stuff! Tiny Habits

ByJohn Brown

We’re told we can change.

We’re told that a key is to write “SMART” goals. Make them specific, measurable, realistic, and focused on results. Give them a deadline. And, for heaven’s sake, put them to paper because “a goal that is not written down is just a wish.”

We’re told a key is to dream, that “whatever the mind can believe, it can achieve.”

We’re told that the key to changing our life is changing our habits, and that they way to change our habits is to stick with something for twenty-one days.

Except, well, how many habits have you been successful in establishing?

How many of those lofty goals have you achieved?

How many New Year’s resolutions have you really followed through with?

The problem is that all of the good advice on goals and habits seems to only work for other people. And I grant that there might be some AAA+++ personalities out there with megawatts of motivation who seem to be able to do whatever they set their mind to.

But that triple A plus personality passed me by. It passed a lot of us by.

So are we doomed?

B.J. Fogg, a Stanford researcher, says no. There’s hope for all of us. Because the key is not in having megawatts of motivation.

It’s not that we disregard the power of motivation. It’s just that motivation, Fogg has found, is never constant. It comes in waves. And while we certainly want to take advantage of it when it comes and do things that increase it, a much more effective way to grow habits and meet goals and change our lives is to focus on the other things that drive behavior.

Fogg has spent his career studying persuasion and habit. He works with companies to help them create products that are habit-forming. Think about Facebook, Twitter, or Candy Crush, and the habits those products form. These and similar companies have implemented the principles of habit so well that their products have become, for some, something of an addiction.

So what’s the secret?

Fogg has identified three things that must be present if we’re going to do something:

  1. The motivation to do it
  2. The ability to do it
  3. A trigger to remind us to do it

When those three things are present, we act. And we often do so without thinking. If one of those three elements is missing, we don’t act. So if we want to start a new habit, we need to focus on these three things.

But if motivation goes up and down, then we don’t want to rely on that part of the equation. Fogg’s insight is that it’s much easier and more effective to focus on the ability and the trigger parts.

When we focus on the ability, we make the habit we want to form so tiny and small that it’s super easy to do. Such tiny behaviors require only the smallest levels of motivation. And if we’ve planted them in good ground (at a time of day where they can expand and linked to a good trigger), those tiny habits eventually grow into the full blown big habit we wanted all along.

Does this work?

Well, I started Fogg’s Tiny Habits back at the beginning of December. And I’m happy to report that starting new habits using this approach has been easy.

Like falling off a log easy.

For example, because I work on the computer, I know that to increase my health, I need to get at least forty minutes of good, heart-pumping activity each day. But did I start there? No.

Did I start at twenty minutes?

No.

Ten minutes?

No.

Five? Surely, I started at five minutes.

No.

The Tiny Habits approach suggests starting much smaller. I started with doing one push up after I used the restroom. And it was an incline pushup on the stairs, which my daughter found hilarious.

Yes, that’s how tiny you start them. Something that takes less than 30 seconds.

That tiny habit grew. And I am now doing 60 regular floor pushups each day, plus 75 curls, 75 flies, 75 squats, and 75 bicycle crunches. It’s about 25 minutes of good activity. And it’s only going to grow. Come April, I’m pretty sure I’ll be around 100 pushups every day.

And there was no twenty-one day business. Fogg has found that’s not the secret. Habits can form in just a few days.

I started the delicious habit of kissing my wife for at least five seconds each day. Along with a five-second hug. And then a little more kissing, and little more hugging, and a little more kissing (when I can steal it). Did I mention it was delicious? This is a highly-recommend habit.

I started the habit of daily morning scripture reading. I have tried to be consistent for years and couldn’t do it. But with this new approach, I think I’ve missed three times in the last two months.

I started the habit of beginning the day with a positive thought, the habit of turning off my wireless mouse when I’m done at my desk, and I’ve also made great headway against the mother of all habits for me—going to bed by 10 PM.

I can easily stay up until one a.m. reading, “researching” on the internet, wasting time watching political videos, or Facebooking. Or a million other things. This bad habit is so ingrained it is almost like someone else is controlling me. All day long I say I’ll go to bed only to find myself, yet again well past dark, screwing up my life plans. It’s like some evil villain has me on remote. I can’t tell you how many times I’ve tried to “motivate” myself to change this. All to no avail.

But with the tiny habits approach, I finally figured out the triggers that were driving it. Then I engineered other triggers and tiny habits to replace them. And now my computer is off and behind a closed door most of the time in the evenings. I’m actually getting to bed. It’s huge progress. There are still some kinks to work out, but it’s only going to grow.

I found the Tiny Habits program through my insurance provider. They had an annual wellness check in November, and on their website they had a link to Tiny Habits. I clicked, signed up for their tiny program, and I’m so happy I did.

I’m hooked on tiny habits.

And the cool thing is that you can begin learning and developing your ability to plant and grow tiny habits too. For free.

If you want to change your life, I think you will love their free five-day, three-habit program. It’s there to teach you how to create tiny habits, triggers, and celebrate.

Let me also recommend a few videos. Here’s the best video I’ve found that explains Fogg’s model of behavior and why tiny habits work.

And here’s the best video that explains the pitfalls of relying mostly on motivation instead of bringing in the other two Musketeers.

Researchers say that between 40-70% of all we do each day is driven by habit and external triggers. We think we’re exercising our agency all day long, but it’s an illusion. We’re not. Most of the day we’re running on auto pilot and responding to triggers. But we can change those routines. That’s the promise of tiny habits. And so far, the results for me have been promising. Give it a try. I think you’ll be happy you did.

Notes

SMART stands for specific, measurable, achievable, results-focused, and time-bound. SMART goals are helpful. But the key, Fogg has found, is in not trying to eat the whole SMART whale in one bite. Instead, you start with the tiniest part of the very first step. And then watch as the habit grows.

I reviewed The Power of Habit by Charles Duhigg back in 2012. It provided great insight about habits, but not a tested program to actually change them. In fact, the author states himself that his book doesn’t provide a program, just a way of thinking about habits. Duhigg isn’t a behavioral scientist; he’s a reporter, trying to share what he’s found. The book was great. However, I tried to apply his insights, and, as expected, wasn’t very successful in changing things. But Fogg and his Tiny Habits fills that gap in a spectacular way. Fogg is a behavioral scientist and has taught thousands how to form habits. So read Duhigg for great stories and insights about habits in general. But go to Fogg for a tested program that will guide you step by step.

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    Earth: The Biography is one of the most interesting documentary series I’ve seen in a long time. It’s produced by National Geographic and the BCC. Dr. Ian Stewart, a Scotsman, hosts the program and tells the life story of our planet, how it works, and what makes it so special.

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    So many rare events had to line up just right, that it’s bound to make the atheists among us celebrate their good fortune with illegal-Wyoming-firework abandon and the believers to rise up from their chairs and shout, “Hallelujah and Amen!”

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  • “26 Monkeys, Also The Abyss” by Kij Johnson

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  • The Power of Habit by Charles Duhigg

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    Have you ever gotten into the car to go to destination A and a few turns later realized you’re going to destination B and have to turn around?

    If so, you’ve experienced the power of habit.

    Have you ever told yourself you will NOT eat the cookies sitting out on the counter and two minutes later pick one up and eat it?  Or perhaps it was the cigarette.  Or the drink.

    Habit.

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    Animals in Translation by Temple Grandin + Interview

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    Source:Temple Grandin on Utah NOW

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  • How to Get Rich: Spend

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    No, really. It’s true. You just have to spend smartly. And in a special way.

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    2)     Make what you have left in each spending category EASY to track

    3)     Manage the things you can’t foresee

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    Before you do, please know I earned a Masters degree in accounting.  I’ve used Quicken for more than twenty years.  Neither of those things has helped me manage my money like this simple method.  If you’re looking for a better way to manage your money, this is it.

    First, watch this video to get an overall idea of how this method works.

    Note: you can use actual envelopes and cash for everything if that makes you happy, but you really don’t need to.  The idea is to think of pre-allocating your monthly income to categories of expenses AND then having an easy way to track what’s left.

    Now, watch this bubba explain how he does it.

    But John, didn’t he say the same thing?

    Basically, but he has a fun accent. Besides, it’s good to see another example. And please note again: you don’t have to use actual envelopes and cash, although many swear by them.

    Finally, watch this one. No, it’s not just another repeat. There are some additional important ideas illustrated here.

    This video brings up the idea of why simply tracking an overall account balance isn’t very helpful. It also shows you WHY envelope categories are–they make it immediately apparent how much money you have to spend for a thing.  If you just use Quicken to track what you spent (looking in the past), you’ll run into troubles.  Let me tell you, I know this from experience. We use Quicken, and have for years, and plan use it for some time to come because it makes taxes and bank reconciliation a snap.  But Quicken only tracks what you spent.  Tracking, as important as it is, is not the key to success.  The key is pre-allocating BEFORE you spend.  And then tracking so you know what you have left in that category.  And making that tracking EASY.

    The final thing you have to do is manage the things you can’t foresee because things rarely go exactly to plan. Unexpected things ALWAYS come up. Your daughter will crash the car. Your husband will get appendicitis. You will forget that you had a $200 school sports expense.

    Okay, fine. Things happen. But how do you manage them if you can’t foresee them?

    If it’s really small, you simply adjust your plan. For example, if you need $30 more in food, you can transfer it from fuel if you have some extra there.

    You manage larger things by building up an emergency fund. Ramsey suggests starting with a $1,000 emergency fund and then trying to get two to three months of living expenses—about $10,000 to $15,000 for most people. Unexpected things WILL happen and cost your money. So build up some cushion to take care of them.

    Finally, you manage the really large things by getting proper insurance. This is what insurance is for. The types of insurance you need include (1) homeowner’s or renter’s, (2) auto, (3) medical, (4) long-term disability, (5) long-term care (for those 60 and older), and (6) life insurance. You may add true identity theft insurance as well.

    Okay, so that’s the overview.  If you want to try this, here’s how you do it.  It’s fairly easy. 

    STEP 1: get your head straight

    Resolve that you will NOT use credit for anything. You will not spend any money you don’t have.  You will not put another dime on a credit card, and this despite the fact that the plastic devil companies are begging you with offers almost every day to sign up for their cards. (Hum, I wonder how they afford all that junk mail.) If your monthly bills are greater than your income, then we have to fix that first.  But the new law of the land is zero new debt.

    Next, always remember to allocate your money to these categories first—shelter, food, adequate clothing, and adequate transportation.  This means if you have a crunch month, you would NOT pay credit card bills before food, even if you work for Visa.

    STEP 2: get your blank sheet & pencil

    Get out a piece of paper and pencil (not a pen) or open an Excel spreadsheet.  Whoa, that was an easy step.

    STEP 3: list your monthly income

    List your expected monthly income at the top from all sources.

    STEP 4: list your spending categories

    List your spending categories. You’re going to split them into two groups.

    The first group goes right below your income and includes all of your recurring monthly expense/spending categories. Not the amounts you spend. Just the categories. Things like mortgage, electricity, phone, groceries, dining, etc. Make sure you include some entertainment/fun money.

    The second group goes below your recurring monthly expenses and includes all of your major annual periodic expense/spending categories. Things like Christmas, vacation, clothing, kids back to school stuff, etc. And things you want to save for—a couch, iPhone, car, etc. Your emergency fund goes here as well.

    If you need help thinking up categories, use these Ramsey resources: Monthly cash flow plan forms and Monthly allocated spending plan form.

    STEP 5: Fund your categories

    Decide how much you will spend in each category this month.  You should have 0 dollars when you get to the bottom of the sheet.  Spend (allocate) every dime BEFORE you start the month.  You’re going to do this at the beginning of each month.  And you will probably have to adjust it a couple of times during the month.

    You will probably have categories that don’t get any money this month.

    You will also have categories that get money, but you won’t spend any of it this month.  These are your periodic expenses.  Your goal is to have the cash up front to pay for them, so you have to save for them.  Remember, you are NOT going to take on any new debt. 

    For example, if you’re saving up for Christmas, you allocate some money for that out of this month’s funds and TRANSFER it to savings.  Then it will be there when you need it.  You could draw the cash out and put it in an actual envelope, but you don’t have to.  Just as long as you keep a record of the total amount in savings and what it’s all supposed to be for, i.e. total savings in July = $1,000: $500 for back to school, $200 for Christmas, and $300 for my trip with kids to Six Flags in 2013.

    STEP 6: mark the “watch” categories

    Some of the categories you need to watch closely, and some you don’t. The ones you need to watch closely will be your “envelope watch” categories. 

    The categories you don’t need to watch as closely are those that are automatically taken out of your account each month.  And those you will write a check once a month for.  These things include mortgage, car payment, electricity, etc.  These are NOT categories you need to use actual envelopes for.  You can track it on paper or in the spreadsheet. Not much happens with these categories. 

    But there are other categories that you’re going to be spending throughout the month, and it’s easy to over spend if you don’t track them.  Groceries, dining, entertainment, gasoline, a specific vacation, etc. are all categories that you make multiple purchases with each month and are flexible/discretionary and need to be watched closely.  So while everything is tracked in a category/envelope on paper or on the computer, you’ll track these with either a real envelope and cash or a virtual one using that free software you saw in the third video or a piece of paper with a running category balance in your wallet.

    STEP 7: have fun and spend!

    Now go out and spend!

    Before spending, check your envelope.  Do you have enough money?  If you do, spend and be happy.  If not, save up for it or find a way to save money in another category and adjust so that you’re still spending the same total amount.  Never spend what you don’t have.

    If you feel you need something not planned for, well, you have to get it later OR transfer something out of another envelope.  I just make myself wait a day or three, and usually the urge to buy, Buy, BUY! goes away, and I see I don’t “need” it right now.  Or maybe a more affordable option presents itself.

    If the kids want something, and you feel guilty you can’t give it to them, just tell them what’s in the envelope/category, and tell them they can save for it or choose something else in that category that will fit with what you have left.

    If you’re tracking envelopes virtually or using the paper balance in your wallet, you MUST update your envelope AFTER every purchase so you don’t spend more than you have. If you find you just can’t seem to remember to do this, go to the cash method.

    That’s it! 

    Of course, that’s not quite it because even though it’s easy, if you haven’t done this before, it might take some adjustment.  Give yourself a month or three to get it down.  Because when you do, it WILL produce great results and peace. It’s doing that for us. 

    If you feel you need more info, I suggest you read Dave Ramsey’s Complete Guide to Money.  Here’s the first chapter to sample: Complete Guide To Money sample chapter.

    Happy spending.

    EDIT: here’s another video to watch: http://www.youneedabudget.com/.  Then read about the method: http://www.youneedabudget.com/method. This one highlights the idea that you need to make sure you realize that things will happen that you cannot foresee. No plan survives contact with the enemy.

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2 Comments

  1. Another terrific post, John. Thank you.

    I am up well past your 10 pm bedtime -a problem I indeed need to work on. So a lot to digest in detail right now; bookmarked and I’ll be back later.

    2018 is all about me trying new adventures -so I’ll be checking this out. Among additional concepts, Fogg seems -at first glance- to incorporate some ideas I found in the following books/programs that have helped me a little (again, I am a work-in-progress):

    = StrengthFinders v2.0 (Tom Rath)
    = Getting Things Done (David Allen)
    = Habit Stacking (S. J. Scott)

    None of these actually have a program, per se. But they are good reads anyway, IMHO.

    While making some progress myself in fighting some of the demons you are slaying, I still have work to do. So I’ll be checking out Mr Fogg’s program.

    Again, as always, thanks for the “good stuff”, John.
    Regards,

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