Living in Integrity through Tiny Habits

Name: Chandni Sawlani

One of the biggest sources of pain and anxiety in my life, and perhaps the lives of most of us, is witnessing and knowing all that I can be but not being able to close the gap. For years like most people, I’d go through cycles of being highly motivated. Inspired by experiences that moved me deeply, I’d set powerful new intentions, take massive action, and then have all of these new behaviors fizzle away.

I first came across Tiny Habits in the middle of the pandemic in 2020. I remember going through the 5-day program, and beginning to get a sense of how it worked. My first round wasn’t too successful, but something stuck, something clicked into place, and so I gave it another shot. And BOOM…I got it! The first layer of understanding of this simple and powerful method locked in.

1. Showing up consistently as my best self

The first piece I started to work on was my morning routine. For years I’d had fleeting phases of success with my morning routine and had experienced how this impacted the version of me I’d show up as through the day.

I started with this Tiny Habit: ‘After I open my bedroom door, I will roll out my yoga mat’ (and celebrate!). And lo and behold, there I was, rolling out my yoga mat, day after day, feeling absolute delight go through me. Soon enough, rolling out my yoga mat turned into a 20-minute yoga practice. In time, this was complemented by a meditation routine and other pieces.

Now, about a year and a half later, I wake up to my dream morning routine without fail, almost every day, even when I am travelling, even after a late night. I wake up, sip some hot herbal tea with a book to read, roll out my yoga mat and stretch, meditate for 20 minutes, send my loved ones morning messages, eat a bowl of fruit, and have a hot shower. It is my default now, and I couldn’t imagine more than a day or two of not living this routine! What’s amazing is that this routine has evolved and gone through many iterations. It’s flexible and I tweak it whenever I feel inspired to. It feels so simple to add and delete pieces, to move things around.

The returns from locking this in are priceless. I start each day feeling deeply centered and in integrity with myself. I’m able to show up to the day with stillness and with a smile. And more consistently, I have productive and successful days!

2. Responding and no longer reacting

The second most important piece that my Tiny Habits have helped me with is responding to challenging situations, especially ones that are emotionally triggering. 

For the last few years, I have been trying really hard to navigate a certain challenging relationship with integrity. What kept me stuck was my disappointment with who I had been in this relationship. My behavior was out of alignment with the person I know I am. Intentions failed me in moments of being deeply triggered, and I’d find myself reacting with frustration and helplessness. 

When I read Amy’s story of Pearl Habits in the Tiny Habits book, it moved me to tears. I finally felt there was hope in this situation, and I had a new approach I could try. I started with the Tiny Habit: ‘After I feel emotionally triggered in a conversation, I will stand up and get into a power pose’. 

This Tiny Habit was a game-changer. It allowed me to change my physiology in a moment of stress and create a moment of pause, the space to choose my response. Over time I found myself reacting less and responding more deeply to my authentic self.

This Tiny Habit then rippled to other Tiny Habits designed specifically to navigate the nuances of this challenging relationship. Now, about 10 months from when I first started this experiment, I have managed to close and complete this relationship. There is not as much mutual acceptance as I had hoped for, but I have a sense of inner peace that comes with being in integrity with myself.

3. Growing and evolving consistently

The third piece that my Tiny Habits have really helped with is the confidence to pursue learning and growth consistently. 

The massive gap between information and action has been a serious cause of anxiety for me. Learning was stressful because the weight of not implementing things was painful and overwhelming. 

Through Tiny Habits and the overall mindset of keeping things tiny, simple, and sustainable, I have grown confident in my ability to integrate new learnings into my life, be it professionally or personally. For instance, now whenever I complete a session of absorbing any new content or information, I have a Tiny Habit recipe: ‘After I finish reading/watching/listening to something, I will ask myself ‘What is the one thing that is most relevant for me to remember/integrate from this right now?’ This has definitely brought ease into my life, and I find myself growing and evolving more rapidly than I ever thought possible!

Tiny Habits has been the single most important framework in my toolkit for living in integrity with who I am. With my current understanding of Tiny Habits, I am confident that I can bring any change that I desire into my life, and that gives me such a sense of freedom and joy! 

I sincerely hope that you find this freedom too 🙂 Here’s a link to sign up for the free 5-day program that got me started on this journey.
Through my business Moonlight Accelerators, I support young game-changers step deeply into integrity with themselves and do their greatest work in the world! Tiny Habits is an important part of our toolkit. You can learn more here.

Check out other Tiny Habits Academy blog articles today.

Interested in becoming a Tiny Habits Certified Coach? Learn more today at www.tinyhabitsacademy.com/certification.

What Helen Keller Can Teach Us About New Years Resolutions

When my children were younger, we spent a few years homeschooling. Class started promptly at 7:30 am, in our pajamas, after we had gathered and scrambled some eggs from our free-range backyard chickens. I knew that the arrangement was temporary, and that these few extra years with my children at home were a gift that I did not want to waste. While I had always been their teacher, the role took on new meaning as I worked to create a curriculum that would inspire passion, kindness and creativity while imparting the skills they’d need to assimilate into a traditional classroom one day.

I considered my priorities. As an English major, I wanted them to crave beautiful language and stories the way I always had. As a lover of science, I wanted them to wonder how everything works, from the creation of the universe to the infinite reaches of their own minds. As a mother, I wanted them to understand the power they have in this world, and to use it well. I knew that the habits and values we form in our youth are often the most lasting.

I began collecting quotes, scriptures and verses of poetry that inspire kindness and courage. Each morning as we nibbled our toast we worked to memorize one. We learned about Nelson Mandela, who said, “We can change the world and make it a better place. It is in your hands to make a difference.” We talked about Ghandhi, who taught, “You must be the change you wish to see in the world.” We read Aesop’s Fables and learned, “No act of kindness, no matter how small, is ever wasted.”

Every week we talked about someone new, someone who used this one life we’re all given to make a difference in this world, and as we went about our day we looked for opportunities to “be the change”. Soon we’d made a habit of picking up stray trash at the playground, thanking our cashiers, and smiling and making eye contact with those we meet. We learned to watch out for new members of our groups and to invite them into our circles. We looked for those who were struggling and learned to ask, “How can I help?”

In first grade my daughter returned to public school. One day her teacher told me that they’d read a book about Helen Keller in class, and that London had shared from memory Keller’s famous words, “I am only one, but still I am one. I cannot do everything, but still I can do something. I will not refuse to do the something I can do.” I explained our homeschool devotional. “Well, it worked,” she said. “I’ve noticed that. She’s always watching. If someone is getting picked on or left out, she takes care of it.” All those words we’d learned were still there, in her mind as well as in her heart.

During this holiday season, we become more focused on serving others. Up to 88% of those who make charitable donations each year do so during the holidays. In addition to money, many individuals and families donate gifts and food to homeless shelters and needy neighbors. Others give of their time, serving in soup kitchens, caroling at nursing homes or collecting packages for soldiers stationed abroad. We recognize how blessed we are, and we search for ways to share those blessings with others.

On the heels of this season of giving we begin to contemplate the year to come. We imagine ourselves thinner, wealthier and more accomplished. We set goals and make resolutions and consider deeply the people we want to become. For many, giving is a cherished Christmas tradition, but imagine how powerful it would be if this tradition became a habit, a way of living that infused our lives every day of the year. How could you transform your own life, and the lives of those around you? As you write your resolutions for the new year, consider how in the accumulated small moments that are available to every one of us every day, it is in your hands to “be the change” and make a difference.