To make our new tiny habits effective, we must be clear about our direction. What is the goal or aspiration you are moving towards?

You can use your first domino as a starting point or set another aspiration altogether. This will help you determine a tiny habit that will give you the momentum toward that aspiration.

Do you have your destination in mind? Good, let’s get started.

Day 6 journal prompts :

1. Brainstorm a list of habits that align with your goal/aspiration. Then, choose a few that a) you want to do and b) you can do.

2. Now, make them tiny; scale them back to make them laughably easy to commit to.

   • For example, if you want to meditate, instead of trying for 20 minutes a day, start with 2 minutes. Or, if you want to be fit, instead of going to the gym five times a week, start by doing five pushups a day.

3. Come up with a celebration you want to do that will make you feel good and do it immediately after the habit.

   • Examples are: High-five yourself in the mirror, Smile big, give yourself a single or double fist pump, Say “hell yeah!”

4. Put your anchor, habit, and celebration together using the ABC formula (Anchor) After I_________________, (Behavior) I will_____________________. (Celebrate)Immediately after, to wire in the habit to my brain I will________________________.

   • Example: After I put the coffee on to brew, I will write three things in my journal I am grateful for. Immediately after, to wire in the habit to my brain I will do a little dance!

5. Now, commit and experiment. Set a time (10 days, 2 weeks, etc.) for which you will commit to implementing this new habit. Experiment and have fun with it; if the habit isn’t working for you, you can always change it, scale it back, or find a different prompt.