... importantly, the data reveals something different: your frequent past behavior is the best predictor of your frequent future behavior.

The feeling of success is a powerful catalyst for change. Your confidence grows when you celebrate not only because you are now a habit-creating machine but also because you are getting better and better at being nice to yourself. You start looking for opportunities to celebrate yourself instead of berating yourself.

Success leads to success. But here’s something that may surprise you. The size of the success doesn’t seem to matter very much. When you feel successful at something, even if it’s tiny, your confidence grows quickly, and your motivation increases to do that habit again and perform related behaviors. I call this success momentum. Surprisingly enough, this gets created by the frequency of your successes, not by the size. So with Tiny Habits you are shooting for a bunch of tiny successes done quickly. Not a big one that takes a long time.

Shifting identity helps you consider other new habits you might not have thought of doing that will move you closer to your aspiration.

People who experience motivational interviewing can better understand their reasons for doing or not doing a behavior.