Tiny Habits - Chapter 6: Growing Your Habits from Tiny to Transformative

Question 1

The time it takes for a habit to grow depend on what three things?

Answer 1

1. The person
2. The habit itself (the action)
3. The context

In fact, it’s the interaction between these elements that determines how difficult (or easy) it is to form the habit. That’s why no one can say for sure that habit X takes Y number of days to become fully realized.

Question 2

What are the two ways to scale a habit?

Answer 2

1. They grow
   This means that the habit gets bigger. You meditate for 30 minutes each day instead of only taking three breaths. You clean the entire kitchen, not just one counter. The essence of these behaviors stays the same, but you do more of them. You could say the habits expand.
2. They expand
   The second way that habits scale is through multiplication. If you aspirate to be more productive, you might start with making your bed each morning. Since you only have one bed, it doesn’t grow. However, it does multiply, and you can expect ripple effects.
   Consistently making your bed creates a positive feeling that inspires many people to add other good habits to their morning—like doing the dishes before you leave in the morning.

Question 3

We know that tiny successes can change your life at work, at home, and even inside your own head. So what are the 3 takeaways to experiencing this success?

Answer 3

The Big 3 Takeaways
1. Start where you want to on your path to change.
2. Allow yourself to feel successful - no matter how tiny.
3. Trust the process.

Question 4

Behavior Crafting

Answer 4

Selecting and adjusting the habits you want in your life.

Question 5

What are the guidelines for knowing how to adjust a habits difficulty?

Answer 5

Guidelines For Knowing How To Adjust a Habits Difficulty
* Don’t pressure yourself to do more than the tiniest version of your habit. Being flexible is an important part of this skill
* Don’t restrict yourself from going bigger if you want to
* If you do too much, be sure to celebrate extra hard
* Notice emotional flags as frustration, pain, and avoidance, to be aware of your emotional edge.

Question 6

Review: What are the 7 Steps to Behavior Design?

Answer 6

Select
1. Clarify the aspiration
2. Explore behavior options
3. Match with specific behaviors
Design
4. Start tiny
5. Find a good prompt
Implement
6. Celebrate successes
7. Troubleshoot, Iterate and Expand