(And How to Actually Do It)

Have you ever scrolled through Instagram? You might see people who seem to have changed their lives overnight.

The woman who went from couch potato to marathon runner. The guy who left his corporate job to build a thriving creative business. The friend who suddenly radiates inner peace after discovering meditation.

I spent years thinking transformation worked that way—through grand gestures and dramatic pivots. I spent years feeling like a failure. My attempts at significant change always faded after a week or two of strong willpower.

The Tiny Habits Revolution

Everything changed when I discovered the concept of tiny habits through BJ Fogg’s research at Stanford University. Fogg’s Behavior Model says that lasting change does not come from motivation, which can change often. It also does not come from significant actions, which are hard to keep up. Instead, it comes from making behaviors so small they’re almost ridiculous—and then strategically building on them over time.

As Fogg explains in his research, “Plant a tiny seed in the right spot and it will grow without coaxing.”

This completely shifted how I approach personal development. Instead of trying to meditate for 30 minutes every day, which I would likely give up, I began with one mindful breath each morning. Instead of overhauling my entire diet, I added one extra vegetable to my dinner. Instead of vowing to completely reorganize my life, I committed to clearing one small surface each day.

Why Small Works When Large-Scale Efforts Fail

Actual science explains why this approach works so brilliantly:

1. You bypass your brain’s resistance to change. Our brains literally wire themselves to protect us from change (even positive change).
2. You build identity-based habits. With each small success, you begin to see yourself as “someone who meditates” or “someone who eats healthy.” You no longer see yourself as just trying to change.
3. You create momentum. Success breeds success. Each small win creates positive emotions that fuel your next step.
4. You eliminate the need for motivation. When something is truly tiny (like one push-up or drinking one extra glass of water), you don’t need motivation to do it. You just do it.

My Own Tiny Habits Journey

Six months ago, I was struggling with chronic stress and feeling disconnected from myself. I knew I should meditate and journal. But every time I tried, I felt overwhelmed and gave up.

So I decided to go ridiculously small:

• One conscious breath while my coffee brewed each morning
• Three lines of journaling before bed
• A single moment of gratitude while brushing my teeth

That’s it. No hour-long meditation retreats. No elaborate journaling rituals with special pens and candles.

Today, I naturally meditate for 10 minutes most mornings. My journal entries often flow into pages. And gratitude has become a lens through which I view my day rather than a forced practice.

The change did not happen because I became more disciplined. It happened because I started incredibly small, making consistency easy.

How to Apply This in Your Life

Here’s a simple framework for creating your own tiny habits:

1. Identify what you truly want (not what you think you should want). Is it more energy? Better relationships? Creative fulfillment?
2. Choose one small behavior that moves you toward that desire. Make it so small it seems almost meaningless.
3. Want to write more? Commit to writing one sentence. Want to get fit? Start with a 30-second walk.
4. Anchor it to an existing habit. After I brush my teeth, I will take one deep breath. After I pour my morning coffee, I will write one sentence.
5. Celebrate immediately. This might feel silly, but it’s crucial.
6. Do a little dance, say “I did it!” or simply feel a moment of pride. This creates a positive emotion that helps wire in the habit.
7. Let it grow naturally. Don’t force yourself to do more. When one push-up feels too easy, you’ll naturally want to do more. Trust that process.

A Gentle Reminder

Change doesn’t have to be dramatic to be meaningful. In fact, the quieter the change, the more likely it is to last.

So today, I invite you to choose one tiny action that moves you toward the person you want to become. Make it so small it’s almost laughable. Then do it consistently. Watch what happens not just to your habits, but to how you see yourself.

Remember, we grow through small moments of choice repeated over time, not through occasional bursts of heroic willpower.

I’d love to hear: What tiny habit are you going to start today? Share in the comments below, or shoot me an email. Your small step might be just the inspiration someone else needs.