“Change can be easy (and fun).”
Have your New Year’s Resolutions fallen by the wayside already? Or, are you gritting your teeth and battling on, quietly unsure that the goal is bringing any benefits? I’ve been in both places; I’ve learned what doesn’t really work for me: grand goals, constant need for willpower, all the advice about joining a group, and many many other things. I’m guessing a few of you might well be in the same boat.
Step forward Tiny Habits. I cannot begin to tell you the ‘yes!’ I had when I started reading about this approach: if I could have condensed my own thoughts about life improving habits I could only have hoped to have written this book!
The author, a researcher at Stanford University, has developed the Fogg Behavior Model, where Behavior (or, the habit you want to develop) = motivation + ability + prompt. BMAP.
Simply put, the harder you find something to do, the more motivation you’re going to need, and conversely you won’t need to find as much motivation to do a task you find easy. To get a habit to form, you need the behaviour to be above that ‘action line’.
I can’t do the idea justice, but the book walks you through it wonderfully. Motivation isn’t going to work long-term, so finding ways to make the behaviour easier is key – and making the habit ‘tiny’ is an excellent approach. For instance, do just 2 push ups. That will most likely grow, but as long as you do 2 the habit will form – far more likely than if you set the bar as, say, 50, and watch as you make excuses to get out of it.
The book opens with some great insight into why we find it hard to do things, what drives our behaviour in general. It then breaks down the elements of the BMAP – motivation and matching, ability, using different kinds of prompts to remind yourself to carry out the habit.
As well as loads of useful, chatty case studies, there are several exercises such as the ‘Swarm of B(ehaviour)s’ designed to help you set up your own experiment in behaviour design. And that mindset of ‘experimentation’ is pushed strongly: no beating yourself up when something doesn’t work, you just have to modify the experiment design. It’s refreshingly helpful and kind.
Later chapters cover growing or multiplying your habits, changing with others – family, colleagues, groups (whether overtly or in a more ninja-style ;)), and for me an important chapter on reversing some of the approaches to tackle bad habits.
Overall, I loved this book. I tried not to rush through it, and already want to read it again taking notes (tough to do on the bus!) and rather than just trying bits and pieces (working so far!) absolutely give the entire process a go to see how far it can take me in improving my habits! I have very high hopes – it’s my kind of book!
NetGalley eARC: 320 pages / 8 sections
First published: 2019
Read from 5th January – 7th February 2020
My rating: 9/10