![]() Figure out what's causing the habit and go right to the thing you can change, which is go to bed earlier or reduce your stress during the day, so you don't binge on wine in the evening. Being too stressed can lead to wanting wine at night. Going to bed late leads to hitting snooze. Part of a more sophisticated and effective way of thinking about behaviour is what behaviours lead to other behaviours. Well, yeah, she can worry about drinking too much wine in the evenings and beat herself up for that, but one way to tackle that is say, “Wow, what's stressing me out during the day? What habits can I create so I'm not so stressed and so my motivation to drink wine is not so strong?” She pours a glass of wine, then she cooks and has another glass because she's getting rid of her stress. Let's say somebody who comes home from work, and she’s stressed. It's you rewind to the night before and you design a new habit to go to bed earlier. Then it turns out that the piece of the puzzle to solve isn't finding the willpower every morning to get out of bed. Number two, what makes it easier to get out of bed than stay in bed? Well, that one might be a hard one to do, but you can look at like, wow, if I'm less tired, then when the alarm goes off, it's going to be easier to get out of bed. In order to change that choice, you say, "Okay, what is going to make me less motivated to stay in bed?” Maybe it's sleep more, and to do that, I need to go to bed earlier. Willpower can get you out of that, but you can't keep applying willpower forever. What you're going to do in all situations in your life, is the one that you’re most motivated to do that is also the easiest to do. Getting out of bed and staying in bed are different behaviours, and in that moment, you're going to do one or the other. Do you have the ability to get up? Yes, but you're being motivated for a different behaviour. Part of you wants to stay in bed and a part of you wants to get up, and guess which motivation is probably stronger - staying in bed. When the snooze goes off, how motivated are you to get up the first time? What you have in that moment is you have conflicting motivations. But what I tend to do is press the snooze button… The way to create habits is to make it super, super easy.Īt the same moment, I’m trying to get into the habit of getting up earlier because my day runs so much more smoothly when I do and those golden hours in the morning are incredible. I just faced up to the reality that our motivation is not always high, and we can't magically make it always be high. But if it's hard, you do need high levels of motivation. If a behaviour is super easy, you don't need lots of motivation. Whereas the motivation to meditate for three breaths could be low and you would still do it. Think about the motivation to meditate for 30 minutes – it needs to be high. If something's easy or really simple, then it doesn't require much motivation to do it. It will fluctuate and I call it the ‘motivation wave’ – the wave goes up and down. Motivation goes up and down over time and we don't have a whole lot of control over our motivation. ![]() Tell me more about the role of simplicity in our lives? That is a hack we call celebration, where you help yourself feel successful because it's that emotion that wires in the habit. Does this come after I feed the dog? Does it come after I turn off the TV? Does it come after I turn on the coffee maker? The third hack is how you wire the habit in, so it becomes automatic very quickly. Hack number two, you find where it fits naturally in your existing routine. If you want to meditate, say, for a half an hour a day, you scale it back, so maybe it's just three breaths. You take any habit that you want, and you scale it back so it's super tiny. The Tiny Habits Method is the simplest and fastest way to bring new habits into your life and you’re hacking three things to do it. Talk me through the Tiny Habits method and can we actually change? ![]() And your system, which you’ve coined “Behaviour Design” - cracks the code of habit formation. ![]() Your book and program, Tiny Habits, is based on 20 years of research and experience, personally coaching over 40,000 people. Just remember, it’s all about starting small and building from there. Start your day with one glass of water, and build up to more. Start with two sit-ups a day, not a two-hour workout or three deep breaths each morning rather than 20 minutes of meditation. BJ says that when it comes to change, tiny is mighty. ![]()
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