Ditch the Resolution, Embrace Tiny Habits

With the new year on the horizon, I’m beginning to think about the changes I want to invite into my life. How do I want to spend my time? Who do I want to spend it with? How can I become healthier and happier? In the past, I would have created a “New Year’s Resolution”—something lofty, a radical shift that I would will into being on January 1, no matter what. As you may have also experienced, these changes are short-lived, and even the most disciplined among us quickly lose our willpower. According to research from the University of Scranton, about 23% of people quit their New Year's resolutions by the end of the first week, often due to setting unrealistic goals or lacking a concrete plan for success. For fitness-related resolutions, the statistics are equally bleak. Data from the fitness tracking app Strava revealed that the second Friday of January, often called "Quitters' Day," is when the largest number of people give up on their fitness resolutions. This early drop-off highlights how motivation wanes quickly after the initial excitement fades. That said, do not despair. Instead, shift your focus to consistent habits rather than relying on motivation alone to achieve your resolutions. Moreover, make these habits incrementally small and painless—so tiny that they are almost imperceptible—and you’ll be among the 9% of individuals who successfully maintain their resolutions for a full year.

Standford University behavioral scientist and researcher BJ Fogg illuminates a clear path of using small changes to create lasting change in His bestselling book, Tiny Habits: The Small Changes That Change Everything. Fogg’s Model is divided into a simultaneous convergence of three factors —motivation, ability, and a prompt. Motivation is the desire to perform a behavior. Ability is the ease with which the behavior can be done. A prompt is a cue or reminder that triggers the behavior.

1: Motivation

Although motivation seems straightforward, it can often be confused with what we think we "should" do. For example, you might feel compelled to lose weight because your doctor recommended it, or you may adopt your partner’s fitness goals, even without intrinsic motivation to change. Instead, try reflecting nonjudgmentally on your true motivations and choose goals that align with your authentic desires. It’s perfectly okay if what you “should” do isn’t what you truly want; however, authenticity in your motivation is key to achieving lasting transformation.

2: Ability

Once you've clarified your motivation, consider factors that affect ability, such as time, resources, physical capability, and knowledge. For example, if your goal is to eat healthier, start by replacing two servings of empty carbohydrates with vegetables daily. Simplify the habit further by breaking it down into smaller steps, like replacing just ¼ of your carbs with vegetables until it becomes consistent. Once that’s established, gradually work up to replacing the full two servings.

3: Prompt

A prompt is a trigger that reminds you to take action and helps automate a behavior. It’s most effective when tied to an already ingrained habit, and often, the more mundane, the better. For example, if you want to increase your upper body strength, you could do 3 push-ups immediately after brushing your teeth—reminding you to do them twice a day, or three times a day if you have stellar dental hygiene. By automating prompts, you’ll improve your follow-through and move closer to your desired behavior.

4: Celebrate the Tiny Wins!

Now, here's where the magic happens. BJ Fogg recommends celebrating every tiny habit, no matter how small. Yes, even the smallest action deserves a cheer. Why? Because celebrating reinforces the habit, making it more likely you'll stick with it. Whether it’s a little fist pump after completing your push-ups or a self-congratulatory "You got this!" after swapping those carbs for veggies, celebrating gives you that instant reward, which boosts motivation and keeps you on track.

Takeaways

This article explored the principles of Tiny Habits by BJ Fogg, focusing on motivation, ability, and prompts to create lasting change. For further insights on building sustainable habits, I recommend The Kaizen Way: One Small Step Can Change Your Life by Robert Maurer and Atomic Habits by James Clear. These books offer valuable guidance on transforming your life, one small habit at a time.