BJ Fogg's believes the tinier the habit, the easier it is to take on for good. New habits also need to be set up right. In fact, the trick is all about how to design the habits so that they are a source of positive emotions, leading to automatic behaviors. Tiny habits are things you can do at least once a day, in less than 30 seconds, and with little effort. Tiny habits must take place after a solid habit that always happens in your life. And you must learn to declare victory after each successful completion of a tiny habit. This is how you will rewire your brain to associate the new tiny habit with positive emotions, hence reinforcing yourself making your new habits “tiny” will help make the adoption process easier. Small and even minuscule goals are far more attainable and leave less room for excuses. B.J. Fogg, PhD is a social scientist and behavior researcher at Stanford University. He says many people don’t make their new goals and habits small enough. They shoot for the moon, so to speak, and their unrealistic goals become a setup for failure. Instead, he says, we need to aim smaller start with one single, small habit and focusing on that habit specifically for three weeks. In that time, the process of the habit should become almost second nature and after that you’ll be ready to add more to the mix. 1. Keep your new habits small, attainable and realistic. 2. Set cues or triggers that will precede the new behavior. 3. Execute the new habit consistently for a set period of time. 4. Reward yourself. 5. Repeat as necessary.