{"id":125503,"date":"2024-12-31T06:51:23","date_gmt":"2024-12-31T13:51:23","guid":{"rendered":"https:\/\/bemorewithless.com\/?p=125503"},"modified":"2024-12-31T19:47:18","modified_gmt":"2025-01-01T02:47:18","slug":"tiny-habits","status":"publish","type":"post","link":"https:\/\/bemorewithless.com\/tiny-habits\/","title":{"rendered":"15 Tiny Habits For The New Year That Won’t Wear You Out"},"content":{"rendered":"\n

You can create any kind of change by harnessing the essence of tiny habits. Behavior changes don’t happen over night, so if things are moving slower than you accept, avoid self- criticism and focus on small adjustments to your current routine. <\/p>\n\n\n\n

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Note: This article on tiny habits is written by contributing writer, Tammy Strobel.<\/em><\/p>\n\n\n\n

Author and researcher Katy Milkman<\/a> writes about \u201cthe power of fresh starts.\u201d Milkman says that when people exit one chapter of life and enter another it is freeing. This gives people a clean slate, and it\u2019s a great opportunity to begin a new tiny habit. You can start fresh on January 1st or on a regular Monday. It\u2019s up to you! <\/p>\n\n\n\n

Also, experts recommend making a new habit simple and tiny. According to BJ Fogg<\/a> \u2013 author of Tiny Habits: The Small Changes That Change Everything<\/em> \u2013 a tiny habit is \u201cas simple and tiny as possible.\u201d Fogg explains more on the tiny habits method, \u201c… you take any new habit you want, and you scale it back so that it’s super-tiny. In the case of wanting to read more, that might mean reading one paragraph. In the case of meditating, it might be taking three calming breaths. You make it so simple that it’s almost like you have no excuse not to do it. So even when you’re in a rush or you’re sick or you’re distracted, it’s so tiny that you can still do it.\u201d <\/p>\n\n\n\n

Fogg encourages people to add new tiny habits to an existing routine, and to tie the tiny habit to positive emotions and\/or celebrations. For example, you can celebrate doing your new habit by listening to your favorite song, giving a friend a high five, or by savoring a simple pleasure<\/a>. The idea is to help yourself feel successful. These ideas resonate with me and I like that I don’t have to always tie habit formation to motivation or waste mental energy overdoing it. <\/p>\n\n\n\n

15 Tiny Habits For The New Year That Won’t Wear You Out<\/h2>\n\n\n\n

Small actions, simple steps will help you create repetition and consistency developing new habits. If you\u2019re looking for new tiny habits to start in the new year (that won\u2019t wear you out), here are 15 ideas. Start with the one you are most curious about or the one that feels the easiest.<\/p>\n\n\n\n

1. Create a morning routine <\/h3>\n\n\n\n

Begin your day with your favorite activities. For example, I love to journal<\/a> and read in the mornings. To make time for my morning routine, I started with a 5-minute time block. Then I added more time to my routine as the weeks went by. Make a list of your favorite activities and slowly add them to your morning routine. <\/p>\n\n\n\n

2. Hide a box of stuff you never use<\/h3>\n\n\n\n

Walk around your house with a bag or box and fill it up with things you never use and don\u2019t really care about. Then, instead of donating it (which may feel like a big step), hide it for 30-60 days. If you don\u2019t miss it, donating it will feel more like a tiny step because you\u2019ll break the emotional hold and realize that you enjoy the space more than the stuff.<\/p>\n\n\n\n

3. Take a movement break<\/h3>\n\n\n\n

Add movement breaks<\/a> to your daily routine. This is a great way to boost energy, reduce stress, and improve flexibility; especially if you have a desk job. For example, after 30 minutes of working on my computer, I get up and take a 5 minute walk or do squats. My tiny movement breaks leave me feeling energized and productive.<\/p>\n\n\n\n

4. Start a gratitude practice  <\/h3>\n\n\n\n

Make time each morning, or in the evening, to write down three things that you\u2019re grateful for. Noticing what you\u2019re grateful for can make you happier. Studies suggest<\/a> that people who write about gratitude are \u201cmore optimistic and feel better about their lives.\u201d They also \u201cexercised more and had fewer visits to physicians.\u201d<\/p>\n\n\n\n

5. Practice meditation or deep breathing<\/h3>\n\n\n\n

Want to develop a mindfulness practice? Set aside time for a one-minute meditation or deep breathing break. Meditation and deep breathing are excellent ways<\/a> to reduce stress, anxiety, improve concentration, and more. It’s amazing to think that you can create a new tiny behavior in one-minute a day.<\/p>\n\n\n\n

6. Read for 5 minutes<\/h3>\n\n\n\n

Usually, I read about 50 books a year. It took time to develop my reading habit, though. I started by dedicating 5 minutes a day to reading a book. Like my morning routine, I slowly increased the amount of time I read daily. Over time, this tiny commitment helped me read more and more books.<\/p>\n\n\n\n

7. Simplify your closet with Project 333<\/h3>\n\n\n\n

On January 1, a new season of Project 333 starts! Courtney Carver said<\/a>, \u201cIn my experience, a simple closet is the gateway to a simple life. Once you experience the benefits of simplicity in your wardrobe, you\u2019ll want it everywhere. Here\u2019s how to get started<\/a>. Creating a capsule wardrobe removes decision fatigue, reduces expenses and long-term, will change your relationship with stuff and shopping.\u201d <\/p>\n\n\n\n

8. Try micro-acts of joy <\/h3>\n\n\n\n

Join The BIG JOY Project<\/a> and do one micro-act of joy for \u201c7 minutes a day for 7 days<\/a>.\u201d Allison Aubrey, a journalist with NPR, says<\/a>, \u201cAll of the recommended micro-acts have been linked to emotional well-being in prior published studies. Examples include making a gratitude list or journal, or engaging in acts of kindness such as visiting a sick neighbor or doing a nice gesture for a friend \u2013 or a stranger. Some micro-acts involve celebrating another person’s joy, or engaging in self reflection, meditation, or taking the time to identify the silver lining in a bad situation, known as positive reframing.\u201d<\/p>\n\n\n\n

9. Join the Tiny Step Simplicity email series.<\/h3>\n\n\n\n

If you want to focus on tiny steps each month, join the Tiny Step Simplicity email series<\/a>. This is a straightforward, twice-monthly program (delivered via email) to help you simplify your life by using tiny<\/em> steps. Every two weeks, you\u2019ll receive a short email breaking down one important area of your simplicity journey. These emails include tiny, easy actions that you can do straight away. They\u2019ll help you simplify your home and much more. Learn more here<\/a>.<\/p>\n\n\n\n

10. Take a tiny walk after a meal <\/h3>\n\n\n\n

Rather than sitting on the couch after I eat a meal, I\u2019ve been going for a 2 to 5 minute walk. Rachel Fairbank, a journalist with The New York Times, inspired this tiny habit. In her article, Fairbank shared the findings<\/a> (NYT gift link) of a meta-analysis that \u201ccompared the effects of sitting versus standing or walking on measures of heart health, including insulin and blood sugar levels.\u201d Researchers discovered that very tiny walks \u2013 between two and five minutes \u2013 \u201chad a significant impact in moderating blood sugar levels.\u201d<\/p>\n\n\n\n

11. Identify a healthy way to self soothe.<\/h3>\n\n\n\n

Consider healthy options to feel better when you are overwhelmed, anxious or sad. Will taking a walk, making soup, talking to a good friend or taking care of a plant help? Make a list and experiment to see what works for you. <\/p>\n\n\n\n

12. Turn off your digital devices before bedtime <\/h3>\n\n\n\n

Before going to sleep, I put my phone to bed. Typically, I charge my phone in the kitchen and try to turn it off 30 minutes before I go to sleep. This gives me the opportunity to unwind, reduce stress<\/a>, and it\u2019s improved the quality of my sleep. If I can\u2019t reach my phone, I won\u2019t find myself doom scrolling<\/a> before bed.<\/p>\n\n\n\n

13. Begin a one line a day journal <\/h3>\n\n\n\n

Earlier this year, I bought a One Line a Day Diary. It’s my favorite journaling project, and that’s because it’s so simple! In the journal, I write down a meaningful quote or a daily delight. It takes less than five-minutes a day and it\u2019s helped me foster a positive mindset.<\/p>\n\n\n\n

14. Enjoy a daily simple pleasure<\/h3>\n\n\n\n

In Courtney Carver’s new book, Gentle: Rest More, Stress Less and Live the Life You Actually Want<\/a><\/em> she suggests enjoying a daily simple pleasure (without feeling like you have to earn it or deserve it). If you aren’t sure what your simple pleasures are, Carver says, “Think about what pleases one or more of your five senses. A soft blanket can be a simple pleasure for your sense of touch. A small piece of dark chocolate may be just right for your taste buds. A spritz of your favorite perfume or lighting a scented candle will be a pleasure for your sense of smell. Scrolling through your camera roll may serve your sense of sight. Beautiful music or listening to the birds sing is a simple pleasure for your hearing.<\/p>\n\n\n\n

15. Let go of rigidity & have fun <\/h3>\n\n\n\n

At the beginning of this post, I mentioned Katy Milkman\u2019s research. In addition to writing about the power of fresh starts, Milkman talks about the importance of relinquishing rigidity as a way to build consistent habits. According to Milkman\u2019s research, adopting a flexible approach will enable you to stick with new habits. And don\u2019t forget to have fun! Studies suggest<\/a> that people who make their new habits fun are more likely to stick with them. And what\u2019s more fun than starting a new tiny habit?<\/p>\n\n\n\n

Resources to help stick with tiny habits <\/h3>\n\n\n\n

Do you want to learn more about how to change your habits? Explore the resource list below:<\/p>\n\n\n\n

Books <\/h4>\n\n\n\n