When to use it
Use it when you have tried to build a habit before and it did not stick.
How to apply it
- Choose a habit and shrink it to something that takes under 30 seconds.
- Pick an existing routine to act as the anchor, such as making coffee.
- Write the recipe: after I [anchor], I will [tiny habit].
- Do the tiny habit straight after the anchor.
- Celebrate immediately with a small positive gesture or phrase.
- Let the habit grow naturally once it is automatic.
Tip: Keep the habit tiny even on good days; consistency matters more than size at the start.