Tiny Habits: The Small Changes That Change Everything Quotes
"You can change your life by changing your behaviors."
"A behavior happens when the three elements of MAP — Motivation, Ability, and Prompt — come together at the same moment."
"Behaviors are like bicycles. They can look different, but the core mechanisms are the same. Wheels. Brakes. Pedals."
"Motivation and ability have a compensatory relationship."
"The easier a behavior is to do, the more likely the behavior will become a habit."
"Simplicity. When Mike Krieger and Kevin Systrom started talking about creating a new app in 2009, they began by examining the previous year’s failure."
"Despite all this, go big or go home is the way many people approach change. As a result, most people don’t know how to think tiny."
"Sarika’s emotions were all over the map — some days she’d feel fine and some days she felt bad about not being able to establish healthy habits."
"Instead of aiming for twenty minutes of meditation each day, she started with three breaths on a pillow strategically placed in the middle of her living room."
"She knows now that she can do almost anything she wants to — as long as she starts small."
"It’s easier to pick things up again when they are small. There is no mountain to climb, only a little hill."
"By looking at where our ability lands on the Behavior Model, we get a good idea of what behaviors are more or less likely to become habit."
"When you are designing a new habit, you are really designing for consistency."
"What is making this behavior hard to do?"
"If you want a habit to grow big, you need to start small and simple."
"Celebration is both a specific technique for behavior change and a psychological frame shift."
"Those wins were there all along, but Linda, like many people, needed the skills to know how to celebrate them."
"I stumbled on it during a time when I felt so much stress that I could barely get through each day."
"I smiled in the mirror and said one word to myself: Victory!"
"When I started sharing my Tiny Habits method with others in 2011, I made celebration part of the program."
"Why have I been so adamant about celebration? To answer that, let me rewind to the early days of Tiny Habits."
"By learning, I don’t mean memorizing multiplication tables. In psychology, learning is the process by which your brain facilitates a change in behavior in response to your environment."
"With the help of dopamine, the brain encodes the cause-and-effect relationship, and this creates expectations for the future."
"There is a direct connection between what you feel when you do a behavior and the likelihood that you will repeat the behavior in the future."
"Emotions create habits. Not repetition. Not frequency. Not fairy dust. Emotions."
"Helping yourself feel successful is what Tiny Habits is all about."
"Your celebration does not have to be something you say out loud or even physically express."
"In my research and teaching, I’ve found that the real winner is creating a feeling of success."
"Celebration is the best way to create a positive feeling that wires in your new habits."
"When you celebrate effectively, you tap into the reward circuitry of your brain."
"I call this feeling Shine. You feel Shine when you ace an exam."
"Celebration will one day be ranked alongside mindfulness and gratitude as daily practices that contribute most to our overall happiness and well-being."
"Celebrate your tiny successes. This one small shift in your life can have a massive impact even when you feel there is no way up or out of your situation."
"The more you practice in the right way, the more confident and capable and flexible you become."
"When you apply the Tiny Habits method consistently, your habits will scale naturally."
"Success leads to success. But here’s something that may surprise you. The size of the success doesn’t seem to matter very much."
"The first time people do a behavior is a critical moment in terms of habit formation."
"When you feel successful, even with small things, your overall level of motivation goes up dramatically."
"Start where you want to on your path to change. Allow yourself to feel successful. Then trust the process."
"What you’re aiming for is to create new habits that start small in size but are mighty in meaning."
"The skill of knowing when to push yourself beyond tiny and ramp up the difficulty of the habit."
"Your comfort edge is not a straight line. It’s more like a line on a stock market graph that dips and climbs then dips again."
"Focus on finding your comfort edge in the moment so you can make the most skillful choice."
"You can hack into this reward system by creating an event in your brain that neuroscientists call a 'reward prediction error.'"
"Don’t pressure yourself to do more than the tiniest version of your habit. Flexibility is part of this skill."
"Let your motivation guide you on how much and how hard."
"If you do too much, make sure you celebrate extra hard."
"Use emotional flags to help you find your edge."
"The skill of redesigning your environment to make your habits easier to do."
"Approaching change with an attitude of openness, flexibility, and curiosity."
"Feeling good about your successes — no matter how small — by celebrating."
"Finish the sentence 'I’m the kind of person who' with the identity you’d like to embrace."
"Learn the lingo. Know who the experts are. Watch movies related to the area of change you’re interested in."
"Wearing T-shirts is a common way to declare your identity."
"Update your social media page to reflect your emerging identity."
"Teach others or be a role model to galvanize your new identity."
"Don’t worry, you don’t have to learn all of the Skills of Change at once to make major strides."
"You can change by learning skills in the same way you learned to ride a bike, swim, or use a computer."
"Your identity will shift as you feel successful, and this is how you will go from tiny to transformative."
"Find ways to redesign your environment so that each habit is easier to do."
"One important Mindset Skill is being okay with doing only the tiny behavior."
"One important Self-Insight Skill is finding the smallest changes in your life that will have the biggest meaning."
"Behavior change is a skill. With each successful result, you gain more skills and insights for the road ahead."
"If you can’t be the leader of change, don’t give up."
"Every group situation is unique — and group change, like individual change, is most successfully approached with a process, not a prescription."
"The most ethical approach is to be mindful of our influence on others while using the best possible methods to help them."
"Help people do what they already want to do."
"When supporting other people in the change process, let my two maxims be your guide."
"As the Ringleader, you take the lead in helping your group change."
"As the Ninja, you sneak Behavior Design in subtly."
"Behavior Design always begins with getting clear on your aspiration."
"If we wait until someone reaches a big milestone, we have missed many opportunities to help people feel Shine."
"People change best by feeling good, not by feeling bad."
"We shape our families, communities, and societies through our actions. And they shape us."