By LISA NEWMAN
K-State Research and Extension – Central Kansas District Family and Community Wellness Extension Agent
Did you set a New Year’s resolution this year?
As the calendar flips to a new year, millions resolve to make big changes: eat healthier, exercise regularly, save more money, or spend more time with loved ones. Yet, by mid-February, many struggle to stick to these ambitious goals. Why do resolutions often fail, and how can we make this year different? The answer might lie in the groundbreaking insights from BJ Fogg's book, Tiny Habits: The Small Changes That Change Everything.
Fogg, a behavioral scientist at Stanford University, argues that the key to sustainable change isn’t grand gestures but tiny, manageable actions.
"The essence of tiny habits," Fogg writes, "is to start small, anchor new behaviors to existing routines, and celebrate even the tiniest victories."
Why Tiny Habits Work
Many New Year’s resolutions falter because they rely on willpower or unrealistic expectations. For instance, committing to an hour-long workout every morning might seem inspiring at first, but the demands of daily life can make it hard to maintain. Instead, Fogg suggests starting with something so small it feels almost effortless. For example, if you want to get fit, start with one or two push-ups a day.
These micro-actions bypass the brain’s resistance to change and build momentum over time.
Anchoring New Habits
A cornerstone of Fogg’s method is anchoring—connecting a new habit to an existing routine. For example, if you want to practice mindfulness, you might decide to take three deep breaths each time you sit down at your desk. If you aim to drink more water, place a glass next to your coffee maker and take a sip while your coffee brews.
Anchoring ensures the new habit fits seamlessly into your day. Over time, these small actions snowball into more significant changes.
Celebrate Success
Celebration is another critical ingredient in Fogg’s method. Rather than waiting for a big milestone to celebrate, Fogg encourages acknowledging every small win. A fist pump, a smile, or even saying, “I’m awesome!” can reinforce the positive emotions tied to the habit, making you more likely to repeat it.
“Emotions create habits,” Fogg explains. “The more positive the experience, the more the brain will want to do it again.”
Resolutions that Stick
This year, instead of crafting a daunting list of goals, try a Tiny Habits approach:
1. Pick a small starting point. Want to exercise more? Begin by putting on your workout shoes each morning.
2. Anchor it. Link your habit to something you already do, like brushing your teeth or checking your phone.
3. Celebrate. Cheer yourself on after completing even the most minor step.
Big transformations can start with tiny steps. By scaling down resolutions into bite-sized actions, success becomes attainable and enjoyable. Here’s to making 2025 a year of meaningful progress, one tiny habit at a time! Remember, the key is to start small, stay consistent, and celebrate your wins – no matter how small they may seem. You’ve got this! For more resources and support, visit K-State Research and Extension – Central Kansas District at https://www.centralkansas.k-state.edu.
We’re here to help you turn your resolutions into lasting success.