I am a certified Tiny Habits® coach. Here is where I blog about my experiences coaching people on Tiny Habits and about my own use of Tiny Habits. (Please note: the comments and perspectives are mine. The Tiny Habits method is from Stanford University's Dr. BJ Fogg.)

I am also available to coach you or provide training on how to use Tiny Habits in your organization to develop effective leaders,for better meeting management, on the job coaching or improved team communications. If you are interested, please sign up here or contact me directly.

Musings on the Tiny Habits® method

My reflections, notes and stories about coaching people on Tiny Habits

My Tiny Habits®

Here is my personal list of Tiny Habits, based on BJ Fogg’s Tiny Habit method.

1. After my feet touch the floor in the morning, I will say ‘today is going to be a great day’. (automatic, no matter where I am)

2. After I greet my daughter in the morning, I will give her a hug. (mostly automatic)

3. After Millie pulls on the leash, I will relax my shoulders. (mostly automatic)

4. After I see someone in the street in the morning, I will make eye contact. (new habit - already increased to “say hello”)

5. After I push start on the coffee machine, I will say “I can win new work”. (weekday habit only, automatic)

6. After I pour water in my espresso, I will look at the coffee grinds. (now, I dump out the grinds and wipe off the machine, automatic)

7. After I write my to-do list for the day, I will do a 10 second plank (now a 45 second plank, weekday habit only - automatic)

8. After I check my email in the morning, I will open my client list. (weekday habit only - slipping habit - was automatic, need to reinforce now)

8. After I hear the hourly news on the radio, I will stand up (now I stretch). (weekday habit - automatic)

9. After I pee, I will do 2 push-ups (now 5 push-ups). (automatic weekday habit - expanding to include weekend and squats in public spaces.)

10. After I finish my glass of water, I will stand up (now go and refill glass). (new habit, becoming automatic)

11. After I pour a glass of water, I will look at the water jug (now I fill it up each time - automatic)

12. After I press start on the microwave at lunch, I will stand on one foot. (now do balance positions). (new habit, becoming automatic)

13. After I answer a phone call, I will stand up. (new habit, becoming automatic)

14. After I step onto the front porch after a run, I will untie my shoe laces. (now stretching as well, mostly automatic)

15. After I take off my running shirt, I will pick up my massage ball. (now rolling out hamstring) (anchor is changing, now it’s after I take my shoes off, mostly automatic)

16. After I finish my last bite of dinner, I will look at my choir binder. (working on daily practice) (Paused - not in a choir right now, although I need to start practicing for fall auditions, so will need to revisit this one!)

17. After I turn the channel to the nightly news, I will sit on the floor. (moving towards some nighttime stretching.) (new habit, still working on it!)

18. After I brush my teeth at night, I will floss one tooth (now I floss all of them). (Automatic - no matter where I am! Expanding to flossing the morning too)

19. After I open my book in bed, I will do 5 kegel exercises. (automatic, no matter where I am)

20. After I turn out the light at night, I will think of one thing I’m grateful for (now I think of one thing about each of my family members that I’m grateful for - automatic, no matter where I am)

Posted 19 weeks ago

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