By Kristy Bertenshaw
How often do you feel you’re not getting what you want in life because you’re—
Or some other describing word.
Motivation is like a wave.
It’s slippery. It comes and goes.
Waiting for it is like a surfer, out in the ocean, waiting for the perfect wave when there is no wind,
And the ocean is still.
Would you do that? It’s kind of crazy.
So, how else could you do it? What else could you do?
By starting something today.
By taking action.
Starting before you feel ready.
Starting before you know all of the steps you’ll need to take in the future.
What strategy could you use?
Massive Action? It’s one of the most popular notions I see today.
But is it the most efficient and effective?
Will it bring the most joy?
And are you able to keep that up consistently, long term?
Especially if you want to create long term change.
And what if you just feel like you don’t have the capacity to take massive action all the time?
How about using a way you can do something daily,
No matter what life throws at you.
No matter the weather.
No matter if you’re sick,
No matter if you’re tired,
No matter if you’re hung over,
You can still show up for yourself,
And keep your word.
Keep your commitments.
Keep your integrity.
Keep your dignity,
And be the person you’ve always wanted to be.
Even when you’re strung out,
Feeling like it’s all too much,
And wanting to give up.
You can still take action, to move forward,
And it feels easy,
And is something you want to do.
But how, you ask?
The Tiny Habits Method is researched and scientifically proven to be one of the most effective ways to create long term behaviour change which lasts.
Identify a key area of improvement in your life.
These could be:
Physical Body, Health & Fitness
Mindset, Emotions & Meaning
Relationships, Friends & Family
Career, Mission & Work
Finances & Wealth
Fun, Recreation & Entertainment
Spirituality, Contribution and Community
Select an action you can repeat to help move you forward.
If you’re unsure of where to start, try the Tiny Habits Recipe Maker.
Non-negotiable: Choose something you can do, and that you want to do.
Design your new action,
So it’s easy to perform.
Position it in the right place and time in your day when you have the time, ability and resources to take action.
Set up your environment.
Sometimes starting something new requires a bit of prep work to make sure we have the tools and resources we need to get the job done.
Practice in advance. The same way as a sportsperson practices before the big game, we need to rehearse the new behaviour, so we are familiar with doing it before we show up on game day.
Do it. Take action. When you planned.
Generate a feeling of success.
Build success momentum.
Troubleshoot. If it’s not working, change it.
Rinse, repeat, and
When we actively design behaviour for success, and we deliberately allow ourselves to feel that success;
When we practice;
When we are consistent;
We create success momentum,
Which I’ve been told by many clients feels very similar to motivation.
They begin to crave taking action.
And a lot of clients think craving taking action is being motivated.
But they aren’t the same.
As you can see, you don’t need to wait for motivation to strike.
You don’t need to be that surfer out there waiting for a wave in the still ocean.
You have the power to generate this internal feeling,
And have it on demand, any time you like.
And it all starts with creating a Tiny Habit Recipe.
Tiny Habit Recipes for when you just don’t even know where to begin!
Often I find clients tell me they just don’t know where to begin.My favourite three recipes are focused on feeling good, and something you can do each day of the week.
So much to do!!
Where do I start?
What should I do next?
Put a stop to indecision and overwhelm once and for all!
Let the sticks decide for you!
I came up with this idea years ago when I was teaching, growing a side-business, and raising children. So much to do! Where would I start? Everything seemed important. This is when my Select-a-Stick method was born.
I had already created Pick Me!, a random selection method to engage students and have all feel important. I thought, “If I can do this with student’s names and with randomly selecting activities for students, I could use the same concept in my own home!”
I collected some craft sticks, a mug, and a permanent marker. On each stick, I wrote a job that needed to be done. Some of the jobs included: finish IEPs, help Chloe on her project, address Christmas cards, wrap presents, pay bills, plan dinners for 3 nights, shopping list, read a magazine for 15 min. (I always add something fun.), etc. I put the sticks in the mug and decided I would let the universe decide what to start on first.
Even before I knew about Tiny Habits, I knew I was the type of person who didn’t want to do any one job for too long. So, I’d set a timer for 5 min., pick a stick, and work on that job until the timer went off. If I was really into the job, I’d set the timer for 5 more minutes. If I had finished the job, I’d throw the stick away. If not, I’d put it back in the mug. Then, I’d set the timer for 5 minutes and pick a new stick.
By using this random selection method, I quieted the negative thoughts in my head. Movement created action. It was a fun way to stay in action. I gained confidence as I completed jobs that I had been putting off. I realized how much time 5 minutes really is.
One time behaviors:
For example, Everyday jobs such as…
Specific jobs such as…
Major project completions such as…
Pick a Stick and Start Moving
By picking a random selection of sticks, the intention is to get you moving for a short or a long period of time. With the timer, you will decide how long you want to work at that particular job. As you complete each job on your stick you will begin to gain confidence in obtaining your goals, no matter how big or small.
The sticks will keep you focused and in control. Many of you will want to make this a habit. Create a Tiny Habit recipe (Anchor Behavior Celebration) to ensure that you get things done.
After I _________________, I will pick a stick and set a timer, and celebrate. Then celebrate again when the timer goes off for doing something.
This is your time to play. If you don’t want to do the job listed on the stick, put it back and pick another one! Please make sure you plan for some down time after you have completed your job. Either write something fun on the other side of the stick or take a break between sticks. The sticks take the guesswork out of you taking action! Using these sticks will help with feeling stuck, indecisive and overwhelmed.
I made two Loom videos for a friend showing her how to use them. I’ve included the links below for you as well.
If you have any questions, feel free to reach out to me.
Tiny Habits Certified Coach
Course Creator: Tiny Habits for Green Light Living—Using Emotional Regulation as a Catalyst for Action