Tiny Habits Lead to BIG Changes!

You already know that habits have the power to transform your life, but most people make the mistake of aiming too big. The secret isn’t in overhauling your entire routine overnight, but in making small, almost effortless changes that snowball over time. That’s why tiny habits are such a game changer.

Small Actions Create Massive Results

Instead of pressuring yourself to stick to intense goals, imagine starting with something so simple and quick, you almost laugh at how easy it is. You can’t talk yourself out of it, you don’t dread it, and over time … it secretly reshapes your behavior more than willpower ever could.

The Odd (but Genius) 2 Push-Up Habit

I recently heard a story about a man who does 2 push-ups every time he goes to the bathroom. Now, before you worry , no one is recommending doing push-ups in the bathroom itself, the habit is more about the concept than the location.

It’s about tying a simple action to something you already do every day so you can’t forget it.

And believe it or not, this quirky trick didn’t come from a fitness influencer, it came from BJ Fogg, a behavioral scientist at Stanford who studies how humans create and stick with new habits. His famous theory is that lasting habits don’t come from motivation or willpower … they come from scaling the action down to the point where it becomes almost impossible not to do it.

Those quick push-ups turned into a springboard for many other micro-habits over time and helped him naturally lose more than 20 pounds, without following a formal routine. He even wrote a book about the approach called Tiny Habits and created a simple formula to explain how to build a habit that sticks.

Behavior (B) = Motivation (M) × Ability (A) × Prompt (P)

A Simple Formula for Tiny Habits

Let’s break that down so you can start using it right away:

• Motivation: You need at least some desire to make a change. If you’re only half-heartedly forcing yourself to do something out of guilt or obligation, that behavior won’t last. (Fun fact: sometimes motivation appears after you begin once you start seeing results, you want to keep going.)
• Ability: The behavior needs to be easy enough that you can do it on even your worst day. Two push-ups in your hallway? Easy. Running two miles when you’re already overwhelmed? Not so much.
• Prompt: Also known as your trigger. What will remind you to do your tiny habit? It could be a natural cue (closing your laptop, brushing your teeth, opening the fridge) or a manmade one (a sticky note, timer, or alert on your phone). Once you pair your new action with something that already happens in your day, it becomes automatic.

If just one of those pieces is missing, your habit won’t land. But when they come together, your brain starts to accept the new routine effortlessly … no drama required.

Why Tiny Habits Beat Big Goals Every Time

Huge goals are attractive.

They feel exciting and motivating, until real life kicks in. Then suddenly it feels like everything is working against you and your willpower dries up by Tuesday.

Tiny habits, on the other hand, are designed to thrive under normal, imperfect, everyday life. Because the commitment feels laughably small, it bypasses your internal resistance. Instead of thinking, “I don’t have time for a workout today,” your brain thinks, “Well … I can knock out two push-ups.”

And here’s the magical part: once you’ve started, momentum often takes over. Some days it will turn into 10 push-ups. Sometimes it doesn’t, and that’s okay too. The key is that the habit continued either way.

Real-Life Tiny Habit Ideas You Can Steal

Want to build your own healthy tiny habits? Here are a few fun and realistic examples:

• Do 5 squats while waiting for your coffee to brew
  Prompt: Pressing the “brew” button
  Supports: Daily movement
• Drink a glass of water before you grab your morning coffee
  Prompt: Reaching for your mug
  Supports: Hydration and digestion
• Do one minute of stretching after closing your laptop for the day
  Prompt: Shutting your computer
  Supports: Flexibility and relaxation
• Take three slow breaths when you get in the car
  Prompt: Closing the driver’s side door
  Supports: Stress management
• Floss one tooth after brushing
  Prompt: Putting down your toothbrush
  Supports: Dental health (and usually leads to flossing them all)

Let these be starting points, not rules. The most effective tiny habits are the ones that fit your lifestyle and goals.

How to Build Your Own Tiny Habit

Ready to create one for yourself? Use this three-step process:

1. Pick a goal area: Something you’d like to improve – energy, strength, stress, nutrition, productivity, sleep, relationships, etc.
2. Choose a ridiculously small action: One walk around the block. One veggie added to your plate. One deep breath. Keep it tiny!
3. Find your prompt: What do you already do every day that you can anchor this new behavior to?

Once you’ve got it, do it consistently for one week, every single time your chosen prompt appears. After that, you can either keep it exactly as is (remember: consistency is more important than size) … or naturally grow it if your brain and body feel ready.

The Power of “Feeling Successful”

An extra tip straight from BJ Fogg: always celebrate your tiny habits, even while you’re doing them. Give yourself a mental high-five or literally say “YES!” This little rush of pride creates a hit of dopamine, a chemical that teaches your brain to want to repeat the behavior.

Over time, those clicks of confidence build a much stronger habit than discipline or guilt ever could.

What Will Your Tiny Habit Be?

At the end of the day, success is less about sweeping changes and more about flexible systems. Tiny habits allow you to bypass perfectionism and work with the way your brain naturally functions.

So … what’s one tiny habit you could begin today that takes less than 60 seconds and moves you toward who you want to become?

Say it out loud! Choosing is the first step to changing!