PART 3 - SMALL CONSCIOUS ACTION

While there are plenty of mistakes we make when it comes to changing habits, our willpower is not the problem. What we can point the finger at is skipping the foundational things that help cement the change into our lives. In this blog series, we will explore the five things you need in place when changing your habits.

If you have been following along, you have already established your “why” or your core reason for making your change (Part 1) and you know your baseline or starting point (Part 2). The third must-have when changing habits is to use Small Conscious Action when making your change.

Bigger Isn’t Better

If you're on track to make a change and you're finding that you're hitting a wall, it's not that it's the wrong change. It's not that you can't do it. It doesn't have anything to do with your ability to make this change. It's just that you started too big.

Oftentimes we start with a big change in mind and are anxious to make it happen. We know where we want to end up and it seems like simple math to get from point A to point B. We go all in and try to push for the change in a short period of time without taking the small steps needed in-between into consideration. 

Starting big requires a lot of effort to maintain the habit. Eventually, you can run out of steam and go back to the easier route because our brains are wired for ease. By design, our brains offload energy by automating things. The key is to consciously engage in small actions that will eventually become automatic habits. 

So Small It Sticks

What the science tells us and author James Clear confirms in his book, Atomic Habits, is that we have to start small. And by small, I mean minuscule. So small that there’s not much effort needed to complete the task. 

Stanford behavioral scientist and author of Tiny Habits, B.J. Fogg, is another proponent of starting small. He suggests starting so small that it seems trivial. He gives the example of flossing one tooth when you’re trying to implement a flossing habit. 

Starting small may seem a bit counterproductive as if you’re delaying reaching your goal. In reality, starting small is going to be easier for you to feel victorious, wire the habit into your brain, and set you up for long-term success. 

Your Smallest Effort

Let’s take the habit that you’re are trying to change or create and shrink it into smaller, actionable steps. Grab a sheet of paper and a pen and write down your goal at the bottom. That’s your ending. 

Write down your baseline or starting point you identified from Part 2 at the top. What steps in between come to mind? Jot down 3-5 steps. 

Now break down each of those action steps down further. Remember the body and brain like easy, so when you look at your own habit, think about how to make it ridiculously easy for yourself.  After successfully completing the small step for a period of time (aka building your skill you can increase incrementally. Your brain and your body will have a much easier time making that switch.

For example, 

• Plan to establish a running habit and you've never run before? Your goal or endpoint is to run five miles, three times a week. The tiniest step you can take is to put your running shoes by the door.

• Plan to reduce your meat consumption and eat vegetarian 4 times per week? Starting super small may look like adding more vegetables to your current meals one time per week.

• Plan to drink eight glasses of water per day? You could begin by putting a glass on the counter in a certain spot. 

What are the super small actions that you can take in support of your habit? Something that will naturally fit into your life? Something that seems easy? And maybe make it smaller than easy. Something that seems ridiculous?  

If you're having trouble recognizing how small to go in terms of your daily action, sit for a moment and close your eyes, take a deep breath and listen to what your body says can work.  You’ll know it’s right because you won’t sense any resistance to making it happen.  

Keep It Conscious

If you regularly blame yourself, other people, or outside circumstances for not making progress on your goal, you are operating unconsciously. On the flip side, while awkward at first consciously working on your change can be empowering. By using focused effort in a particular small area, you create automaticity and a recognition that your change can become a reality. 

If you have made it this far, it’s clear that you’re serious about changing your habits and want to understand the 5 must-have strategies for making change successfully. If you haven’t already, check out Part 1 and Part 2, and stay tuned for Part 4 next week!