When you rehearse in Tiny Habits, you are both training muscle memory and rewiring your brain to remember. And you can drill and wire in a habit quickly if you have an effective celebration.
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The Anatomy of Tiny Habits:
- ANCHOR MOMENT: An existing routine (like brushing your teeth) or an event that happens (like a phone ringing). The Anchor Moment reminds you to do the new Tiny Behavior.
- NEW TINY BEHAVIOR A simple version of the new habit you want, such as flossing one tooth or doing two push-ups. You do the Tiny Behavior immediately after the Anchor Moment.
- INSTANT CELEBRATION Something you do to create positive emotions, such as saying, “I did a good job!” You celebrate immediately after doing the new Tiny Behavior.
Anchor
Behavior
Celebration
When we match ourselves with behaviors that we already want to do, not what we think we should do, there is no need to fuss with motivational tricks or techniques later. We take the Motivation Monkey out of commission.
When you are better at something, it’s easier to do. By gaining skills, you’re turning up the volume on ability. How you increase your skills depends on the behavior. It could mean doing online research, asking a friend for tips, or taking a class. And you can increase your skills by doing the behavior over and over.
You can practice this skill by answering one question: What is the tiniest habit I could create that would have the most meaning?
Finally, make a habit of practicing. Musicians, athletes, public speakers, and actors all rehearse before a performance to be as prepared as possible.