The Power of Tiny Habits

Examples of Tiny Habits

A tiny habit is a behavior that takes less than 30 seconds and requires minimal effort:

Notice the pattern: you start with just one. One push-up. One page. One minute. The goal isn't to stop at one - it's to make starting so easy that you always do it.

The Magic of Momentum

Here's what typically happens with tiny habits: You commit to doing one push-up. You get down on the floor. You do one push-up. But now that you're already down there, you think "I might as well do a few more." Before you know it, you've done 10 or 20.

This is the power of momentum. Getting started is the hard part. Once you're in motion, continuing is easy. Tiny habits are engineered to get you started with minimal resistance.

Scaling Up Gradually

Tiny habits aren't meant to stay tiny forever. But the scaling happens naturally, not through willpower. Here's the progression:

1. Week 1-2: Establish the tiny version reliably
2. Week 3-4: Naturally expand as it feels easy
3. Week 5+: The habit feels automatic; increase difficulty if desired

The key is that expansion happens from internal desire, not external pressure. When flossing one tooth becomes automatic, you'll naturally want to floss them all.

Common Mistakes

• Making it too big: "I'll do 10 push-ups" is not tiny enough. Start with one.
• Skipping celebration: The positive emotion is what wires the habit. Don't skip it.
• Judging yourself: "One push-up is pathetic." This thinking sabotages the method. Trust the process.
• Expanding too fast: Let the habit feel automatic before growing it.

The Recipe: Tiny Habits Format

Use this exact formula:

Then immediately celebrate. This three-part sequence - anchor, behavior, celebration - is the complete Tiny Habits recipe.