1. Start Tiny
Initiate your fitness journey with actions so small they seem almost effortless. For example, instead of committing to a full workout, begin with five squats or a 30-second plank. As BJ Fogg advises,
“If you want a habit to grow big, you need to start small and simple.”
2. Anchor Your New Habit
Link your new fitness habit to an existing routine or behavior. This existing behavior serves as a prompt or cue for your new habit. For instance:
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After I brush my teeth, I will do five squats.
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After I pour my morning coffee, I will hold a 30-second plank.
This technique, known as “habit stacking,” leverages the strength of established routines to build new ones.
3. Celebrate Immediately
Reinforce your new habit by celebrating right after completing it. This could be a fist pump, a verbal “Yes!”, or a happy dance. Celebration creates positive emotions, which BJ Fogg refers to as “shine,” helping to wire the habit into your brain.
4. Adjust and Iterate
If a habit isn’t sticking, don’t be discouraged. Modify it to make it even smaller or change its anchor. BJ Fogg advises,
“Find the smallest, easiest change you can make that will have the biggest meaning to you.”
5. Build Momentum
As your tiny habit becomes consistent, you may naturally find yourself doing more. For instance, five squats might become ten, then twenty. This organic growth is a sign of habit formation taking root.
6. Track Your Progress
While not mandatory, tracking can provide visual motivation. Use a calendar, journal, or app to mark each day you complete your habit. Seeing your consistency can boost confidence and commitment.
7. Be Kind to Yourself
Missed a day? It’s okay. The key is to get back on track without self-judgment. Remember,
“You change best by feeling good, not by feeling bad.”
🧘♀️ Example: Building a Stretching Habit
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Anchor: After I start my morning coffee.
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Tiny Habit: I will do a 30-second hamstring stretch.
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Celebrate: Smile and say, “I’m taking care of myself!“
Over time, this can evolve into a full stretching routine, but it starts with just a 30-second stretch.
By starting small, anchoring to existing routines, celebrating successes, and being adaptable, you can build sustainable fitness habits that grow over time.
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