Friday, October 25, 2013

Is a Simple Goal Eluding You?

Two years ago I came across a magazine at Barnes & Noble called Success. The articles inspired me, plus the magazine included a CD with interviews. Listening to leaders share their advice made my mom-taxi commute less of a chore. I kept the magazine (it's in my office) and refer to it whenever I need a jolt of motivation.

The online version of Success brims with helpful articles, too. "Tiny Habits" by Jennifer Chang (article is linked) made me pause in a good way. In it, Jennifer shares how she was unsuccessful at one simple goal--flossing her teeth--until she tried the Tiny Habits method.

Maybe you're great at flossing. But what about drinking eight glasses of water a day? Or jogging for thirty minutes? Or writing five hundred words? Sure, these goals sound simple, but for most people, actually sticking to these tasks is complex, difficult.



If we've tried and failed at a goal in the past, how can we make it a habit now? Enter Tiny Habits.

Based on the research of Professor BJ Fogg, Ph.D., Tiny Habits involves starting small, finding an anchor to act as a trigger for your new behavior, and celebrating immediately.


For example, if you want to drink more water throughout the day, your small start might be to fill a glass of water. The anchor to trigger it? Filling the glass whenever you get up to use the restroom. If your glass is still full when you get up, you'll be reminded to drink the water. Pat yourself on the back each time you fill that glass!

Since I'm on a mini-health kick, I'd like to add small strength moves to my day. I'm going to add a 15-second plank to my routine before I check my e-mails.

Small goal? 15-second plank. 
The trigger? The "Mail" button will remind me of my goal. 
Celebrate? A wink, fist-pump, big smile? I don't know! I guess I'll find out!

For more information on incorporating Tiny Habits, read Jennifer Chang's article, "5 Tips for Turning Your Tiny Habits Into Big Results," and check out the website of Professor BJ Hoff, Ph.D.


What simple goal has been eluding you? Is there a Tiny Habit you could start?

Have a lovely weekend!


10 comments:

  1. Ooh, that's really good. I've been wanting to get better at drinking water, so I need to find some way to trigger that... :)

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    1. Good goal! It's amazing how much better I feel when I drink water throughout the day. Find a trigger!

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  2. Getting up early so I can jog with my hubby...although we did it this morning! Will have to think about a trigger, because when the alarm goes off, all I want is more sleep! But when I get up at 5 to go, my whole day seems better. I feel more accomplished and seem to be more productive all day long.

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    1. Good luck. I am terrible about morning workouts. I'm not very good about mornings in general! :)

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  3. It's really all about establishing procedures, or, in a military analogy, doctrine - 'the way things are done'.

    Accomplishing tasks the same way every time you perform them may sound boring, but it actually saves time, because you don't have to think about what you're doing next - you know.

    Taking care of 26 dogs every day, I have to do things the same way - feed them in the same order, walk them in the same order. They come to expect it, and my movements are far more efficient. Important to me not only because of time, but due to illness my energy and endurance are severely limited (and most of them are big dogs!).

    http://blessed-are-the-pure-of-heart.blogspot.com/

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  4. 26 dogs?? I'm impressed. Especially considering you face extra challenges. Good points!

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  5. I loved this, Jill. I'm heading over to check out the linked article next. :) I've been re-establishing a discipline of walking three times per week. But, I haven't established the Trigger, and the Immediate Reward. I'm going to think on that. I've done pretty well for four weeks now, but this is the time when it begins to get hard for me. :)

    Loved this!

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    1. That's great, Jeanne! Regular exercise is so important! Yay!

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  6. Writing time. I have a rather simple goal set right now and as soon as I wrote the goal down, it seemed impossible to meet. But I refuse to give up!:)

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    1. We are our own worst enemies. I can find a million things to do instead of write!

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