Change Your Life – One Tiny Step at a Time

Definition:

A trigger is something that reminds your brain to start an action, like seeing your gym bag near the door = time to work out.

Example:

"I keep my sneakers by my bed, so every morning, I’m reminded to go for a jog before doing anything else."

Application:

Want to study more? Try leaving your notes on your desk each night. Seeing them as soon as you wake up becomes your “trigger” to dive right into studying.

Definition:

Start with small, manageable tasks. These “micro-actions” build momentum and make real change less intimidating.

Example:

"I want to get fit, so instead of committing to an hour workout every day, I start with 10 push-ups. Easy to fit in, no excuses."

Application:

Identify one tiny action for each goal. Want to write? Start with 5 sentences a day. It’s simple, and you’re building consistency without feeling overwhelmed.

Definition:

Rewarding yourself for doing a habit makes your brain want to repeat it. The reward can be small, like a quick break or snack.

Example:

"I treat myself to a coffee only after I’ve studied for an hour. It’s a reward that makes studying feel worth it."

Application:

Find a reward that motivates you. If you study for 30 minutes, reward yourself with a song you love or a short chat with a friend.

Definition:

Your brain has a “Wise Planner” for long-term goals and an “Impulsive Toddler” for instant gratification. They need balance.

Example:

"My Wise Planner sets a goal to study 2 hours a day, but my Toddler always gets distracted. I use a timer to keep them focused."

Application:

Let the Wise Planner choose study goals, but allow the Toddler to take breaks. Try studying for 25 minutes, then give yourself a 5-minute break. They’ll both stay happy.

Problem: You want to study every day after school, but every time you try, you end up distracted by your phone or chatting with friends. You never seem to get into the habit, and it feels like a constant struggle.

1. Set a Trigger: Leave your study materials on your desk right before you leave for school. When you get back, they’ll remind you it’s time to study.
2. Micro-Action: Don’t commit to studying for hours right away. Start with 10 minutes, just to get into the flow.

3. Add a Reward: Once you’ve completed the 10 minutes, reward yourself with a few minutes on your phone or a quick snack.

4. Repeat and Build: After a week, increase your study time by 5 minutes. Keep the reward but gradually increase the work.

5. Stay Consistent: After a month, studying after school will feel natural, and you won’t need to rely as heavily on the reward or the trigger.