The Anatomy of Tiny Habits:

1. 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. 

1. 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. 

1. 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 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.

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.

... the formation time of a habit depends on three things.

• The person doing the habit 

• The habit itself (the action) 

• The context

The answer is so important, I’ll say it three times in different ways: Pick the easiest one. Pick the one you are most sure you can do. Pick the one that feels like no big deal.