How ‘Tiny Habits’ Has Improved My Retirement Life

I’m a big fan of Tiny Habits by BJ Fogg, an American behavioural scientist. I can honestly say that it’s one of those few books that have changed my life. When I first read it I was still working but the principles are just as relevant in my retirement years. It lends structure to a time of life that can easily go to pot without the routine that employment brings.

The text encourages long term meaningful change by guiding you through the following process:

• Identify a desired behaviour that you’d like to incorporate into your life. Perhaps you’d like to learn a new skill, reintroduce a previous habit, take a step towards adopting a more healthy lifestyle or developing your spiritual practice.
• Break the behaviour down into tiny components. Is it made up of repetitions, can it be carried out in its entirety over a short time period or is is it made up of a sequence of steps that can be executed one stage at a time?
• Slot it into your life next to an existing habit that you’ve already established. I find that the easiest time to do this is when waking and at bedtime, around mealtimes or before or after a regularly scheduled activity. It’s also essential to think about where you are going to keep the equipment to perform a habit. You’re more likely to succeed if everything is to hand rather than in a cupboard in the spare room!
• Grow the behaviour so that it increases in significance. You might spend more time each time you carry it out or increase its frequency over a day.
• Reap the benefits. You’ll be surprised at how adopting these tiny habits can lead to a healthier, happier more fulfilled you!

An Example From My Personal Experience

In earlier life I was a voracious reader However I’d noticed that I wasn’t reading nearly as much at I used to. Maybe the world of social media was in danger of killing of my inner bookworm. I wanted to put a stop to that.

The first step was really simple. I moved a novel from my bookcase upstairs to the table next to my chair in the lounge. The cue for reading a few pages was sitting down with a cuppa. I soon got through that first story, then another, then another. Healthy habit restored!

About a year ago I decided that I’d like to read even more. I now keep my Kindle Paperwhite by my bed. Each day I read a chunk of three different books. In the spirit of creating a ‘Tiny Habit’ I aim to get through at least a page of each. Usually it’s more. At the time I’m writing I’m reading two spiritual books including A Course in Miracles, a beast of a book. I tried to read it in its entirety before but never got beyond the first few pages. Now I’m 34% of the way through.

I put the third book that I read each morning under the category of ‘heavy stuff. Among those I’ve finished there’s a book about quantum mechanics. I’ve also read two occupational therapy textbooks from cover to cover. Even though I’m retired from my old profession I still have an interest in the subject. I decided that I’d like to tackle some of the books that I never had time for while I was working. Goodness knows what I’m going to go with all that new information but it might come in handy along the line.

How One Habit Can Lead Onto Another

My morning routine is now a string of tiny habits where one thing leads onto another. It goes like this.

• I get out of bed. I’ve always been an early riser but these days I’m really happy first thing in the morning. I can be so productive.
• I go and sit in a chair that I purposefully brought into the room. Here I’ll meditate for fifteen minutes.
• I then do a short sequence of floor exercises: planking and very puny sit up. This is a fairly new addition to my routine that I hope to build as my core strength improves.
• I pick an Angel Card, after asking for guidance. So that I can reflect on it through the day I take photos of both the card and its explanatory notes.
• I write ten things that I was grateful for in the previous day in a pretty little notebook. This is quite a longstanding habit. I’m onto my third gratitude journal.
• I read personal affirmations and look at the vision board app on my phone.
• The readings from my Kindle slots in here.
• I do about fifteen minutes of Spanish learning on Duolingo. I’m proud to say that I’ve nearly got to the end of the Spanish modules and will be brushing up my French in a few weeks time. This is another habit that I’ve smashed!
• I write blog posts or carry out more routine management of my website.

How I’ve Incorporated Other Habits Into My Life

• Whenever I enter a room, I tidy something away before leaving. Okay I might be fighting a losing a battle in a home full of untidy adults but it’s a small step towards maintaining order.
• I take my medication consistently by moving my tablets into the bathroom cabinet rather than in the drawer by my bed. I gulp them before I clean my teeth last thing at night.
• When I run out of foodstuff or other household items I add it to a list on my phone. Make I recommend the Checklist app that’s available on Google and Android?
• I skip with a rope while a kettle is boiling for my morning cuppa. Okay the other people in my home complains that it sounds like a herd of elephants are in the kitchen but I do it anyway.
• I meditate for ten minutes when I get into bed as well as first thing in the morning.
• I keep my needlepoint next to my chair downstairs so that it is easy to make daily progress. This might be a temporary habit while I try to get the cushion that I’m making ready for Christmas. I want to give it to my Mum.

In the main, I’ve been successful in maintaining my habits. I add new ones on a fairly regular basis. Just this week I’ve added an extra stretching exercise into my morning routine. However I do have difficulties in keeping everything going when I go away on holiday. Environmental change is a real confounder. I’m hoping to work out how to resolve this next time that I go away. Do I tweak my habits or accept that they might have to be put on hold?

Disclaimer

This post contains links to companies and organisations just because I’m happy with the products or services that they supply or I’m spreading the word about what they do. There may also be affiliate links to Amazon for books and other items that I am personally recommending. If you decide to make a purchase from them, I might get a little bit of commission at no cost to you.