Forget Big Change
Stanford University’s Behavioral Scientist, BJ Fogg, PhD says there is a simple formula for habit change. His approach is simple, fun, and systematic.
Fogg says habits matter most to long term behavior.
And he says many “tiny habits ” put together can change your behavior and life forever.
Tiny Behaviors
The reason Fogg uses tiny habits is because they require no motivation. He says “motivation is slippery.”
Fogg says if it is too hard we just won’t do it.
Fogg’s examples of tiny behaviours are: flossing one tooth, doing 2 push ups, and walking outside and back in again.
(This is my yard as I walk out and back in again.)
He says we already know how to floss all of our teeth; the secret is sequencing our behaviours.
3 Easy Hacks To Create Long Term Outdoor Habits
The following is BJ Fogg’s sequence. These 3 things have to happen almost at the same moment – all together.
One
Focus on behaviours you want (not what you think you should).
For example, you want to get outside 7 times a day. Write it down.
Two
(This is the secret) use an existing behavior and put the tiny behavior after that.
Establish what your tiny behavior will come after.
The existing behavior becomes what Fogg calls the trigger.
After I ……(old habit)
I will…….(new tiny habit).
Three
Celebrate immediately after your tiny behavior. (Fogg says our brains do not know the difference between a big and a small accomplishments.)
Fogg uses “awesome!” or “bingo!” right after his tiny behavior. He stresses it has to be immediately after.
Practice
Practice. Revise. Play around. Have fun. Watch for automaticity. Watch for the ripple effect.
Fogg says “if you plant the right seed in the right spot, it will grow on its own.”
Practice Celebration Ideas in Ditch Inside For Outside Tribe
We are having fun with this one in our facebook group Ditch Inside for Outside Tribe.
After each tiny habit we dance and sing a line of our favourite tune.
So far, we have Do You Love Me (Dave Clarke 5), Sunshine (Brady Bunch), Feelin’ Groovy (Simon and Garfunckle) and I Feel Good (James Brown).
Behaviour change is a skill. And you can get better if you practice. Practice in the right way. Practice with us in our facebook group.
Please join us. Here is the link
Until Next Time, please say it with me,
Healthy Tree, Healthy Me,
Verla
Be sun safe. Columbia UPF 50 omni shade clothing technology.
You know I always love your blogs, they are great reminders to take a break!
My son and I go outdoors every day, even if it’s just yard work. It makes all the difference in the world.
I love how you talked about small changes and how they eventually add up over time. I totally agree!
Yesss! I absolutely loved reading this post! What great suggestions for approaching all the things that take effort and motivation. I also have to mention, I really appreciate that you always provide specific research and studies that support the suggestions in your posts! I love your work, Verla! 🙂
Great tips! It’s all about setting those intentions!
These are such great hacks. Most people don’t get outside enough, but these tips sure would help!
These are all such great tips!
These are such great tips for setting habits. We are working very hard to add more outdoor time in our family.
Such an interesting idea. I particularly like the idea that it is focused on what we want versus what we feel like we need to do.
Ooooh, I love that trigger behavior! Great idea!
Great ideas! I go to the bathroom a lot so maybe I could go outside after that, haha!
Wow. I really love this!
Those are amazing tips on getting ourselves outside more. I love being outdoors and am raising outdoor kids. Lifetime habits!
I need to cultivate some new “tiny habits”!
Really interesting!
“Fogg says if it is too hard we just won’t do it.” That’s so true, and it’s sad to admit! But his advice makes sense; when you make the task less overwhelming or simply less time consuming, it’s easier to get yourself to do it.
I’ve been working on getting outside for my favorite times of day–morning and dusk. Those hours are magical. Thanks for the inspiration!
Thanks for sharing these great tips, Verla! I will be sharing this post.