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When Tiny Habits are “Starter Steps”

When Tiny Habits are “Starter Steps”

by BJ Fogg, PhD

I’ve been focusing a lot on the power of  “starter steps.”

“What’s that?” you ask. 

Well, a starter step is the first step in a longer sequence of behaviors. For example, opening your sketchbook is a starter step in drawing a picture. Putting on your gym clothes is a starter step for working out. Setting an apple on the kitchen counter is a starter step for eating it.

When you think of the bigger behavior, the ultimately behavior you want — drawing a picture or working out — you might find yourself resisting. It’s odd, but I’ve heard from lots of people about this resistance. Even though they sorta wanted to do the behavior (workout), something inside them resisted it at the moment of truth. Their brain finds excuses. Starter steps don’t seem to invoke this kind of resistance. You just put on your gym clothes. No big deal. 

Some people report that they trick themselves with starter steps (I’ve done this too): For example, people tell themselves, “okay, I’ll put on my gym clothes, but I’m not really going to workout.”

And guess what happens? 

Surprisingly often people go all the way. And that’s the magic –> With starter steps you overcome your initial resistance, and once you’re started on the path, you just keep going.

I’m a fan of designing for starter steps. Some of my own Tiny Habits are starter steps. 

But there’s one more thing you should know: I don’t feel bad if my starter step doesn’t cascade all the way to the bigger behavior. Just celebrate the fact that you’re making the starter step a habit. I know this may sound strange, but it’s part of the secret to creating habits quickly and easily: Be happy with your tiny successes. Never feel guilty about not doing more. 

BJ Fogg

BJ Fogg, PhD, is the founder of Tiny Habits. He directs the Persuasive Tech Lab at Stanford University. A psychologist and innovator, he devotes half of his time to industry projects.

 
 

At his Stanford lab, the Persuasive Technology Lab, they focus on methods for creating habits, showing what causes behavior, automating behavior change, and persuading people via mobile phones.
 
 

BJ teaches his Behavior Design Boot Camps, two-day events at his guest home, hidden away on a river in Northern California.

  

Fortune Magazine selected BJ Fogg as one of the “10 New Gurus You Should Know”.

 
 
You can learn more about BJ at bjfogg.com

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