In addition to carving out time for physical activity, including moderate intensity (walking, biking, etc.) and strengthening exercises, it is also important to just move more and sit less throughout your day. This is where “tiny habits” can have great impact. These tiny habits often feel easiest to accomplish because they happen “automatically” and don’t require much thought or planning. They are small bits of movement integrated into your day and have become habits. 

This Tiny Habits approach, developed by BJ Fogg, Director of the Behavior Design Lab at Stanford University, can be summed up like this: If you want to create a new habit, make a plan to do it RIGHT AFTER an existing habit that you already do reliably. Here are steps to help you create tiny habits that work for you: 

1. Think about tasks that you do consistently throughout a typical day. Perhaps you can relate to one of these: Sending emails and brushing your teeth. 

2. Now, think about a small behavior (related to sitting less or moving more) that you would like to do more consistently throughout the day. Some examples: Stand up and stretch more often; improve your balance. 

3. Finally, create your tiny habit: After I hit send on an email, I will stand up and stretch; while I brush my teeth, I will stand on one foot/leg to improve my balance.

Tiny habits, like these, work because you’re sequencing a new habit with something you already do reliably, building it into your typical routine without disruption. You can also think about adding and connecting activity, or other healthful behaviors, to other things you do consistently, like:

• Park further away from your destination.

• Stand up and walk around while talking on the phone, and during TV commercials. 

• Lift light weights while on a Zoom call (with your camera off). 

• Set an alarm to prompt you to get up and move a little every hour. 

• Walk the stairs whenever possible, instead of taking an elevator. 

• When eating out (and at home) have water with your meal instead of ordering a beverage. 

• Keep a bowl of fruit on your desk or kitchen counter so it is ready for a quick snack. 

What are some ways you can create tiny habits to increase physical activity and make healthier choices? How can you connect these to things you already do throughout your day?

Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu.