Start Small: The Power of Tiny Habits

Many people trying to make big changes get tired within 1-2 weeks.

B.J. Fogg advises: Shrink the habit until it’s too small to fail.

Starting small sends the brain the message "this is easy," increasing the chance the habit will stick.

In my experience with patients improving their health, those who start with 1 hour of gym exercise often stop after 10 days. But those who start with just 5 minutes continue easily for months doing 30-40 minutes.

Examples: 1. Start with 1 squat daily, gradually increase to 5, then 10. 2. Begin with 1 minute of meditation, then extend to 5-10 minutes. 3. Walk for 2 minutes after meals, then increase to 10 minutes. 4. Drink 1 extra bottle of water daily, then 2-3 bottles. 5. Reduce junk food once a day, then 3-4 times a week.

Today, choose one goal and make the start so small it can’t be refused.

Dr Ravindra L. Kulkarni, MD, DNB, FSCAI (Cardiology) Just For Hearts