From a BIOCOACH perspective, we know how important behavioral change is when helping our clients achieve their goals. The concept of “Tiny Habits”, introduced by behavioral scientist BJ Fogg, offers an interesting approach to creating lasting change.

However, there are common mistakes that people make when implementing this method that hinder their progress. Below we look at these mistakes and show how to avoid them.

Mistake #1: Combining unrelated small steps
One of the most common mistakes is combining completely unrelated actions. We misunderstand the idea of combining (any) small habits and hope for positive results. For example, we might decide to do a push-up every day after brushing our teeth. The problem with this lies in the stark contrast between these two actions: our brain is confused and it becomes difficult to establish the desired habit. To ensure successful habit formation, it is important to choose actions that are related to each other and allow for smooth transitions.

Mistake #2: Overemphasizing the effortless and easy
Another common misconception is that small habits should be effortless and trivial. While the idea is to make habits so easy that it becomes impossible not to be able to do them, this overlooks the importance of aligning habits with personal values and a sense of fulfillment. Studies show that we are more likely to stick to habits that align with our values and contribute to our fulfillment. Meaningless habits that have no personal meaning, on the other hand, are not retained. Developing habits that are slightly more challenging and require mental negotiation can help build skills and resilience. Without a gradual increase in difficulty, learning progress is therefore limited.

Mistake #3: Tiny habits reinforce rigid thinking
Many people tend to have an all-or-nothing mindset and try to become more flexible in their thinking. Unfortunately, small habits often reinforce rigid habits. For example, someone who resolves to tidy their bedroom every day may start with the tiny habit of fluffing a single pillow. However, the binary nature of this habit – either you make it or you fail – can be detrimental to people who already struggle with all-or-nothing thinking. These people tend to use the binary against themselves, leading to feelings of failure and self-criticism. To avoid this, it is important to approach habits with a more flexible perspective, acknowledging progress and engaging in the learning journey rather than fixating on absolute success or failure.

In summary, while the concept of small habits offers valuable insights, it is crucial to properly understand the underlying concepts. By choosing related actions, making sense of our small habits and encouraging flexible thinking, we can develop a more effective behavior change strategy. Change is not always easy, but through persistence, accepting challenges and small rewards for progress, we can truly grow and evolve. It’s not always easy, this is where feedback sessions with our BIOCOACHES are helpful.