Welcome!

Hi Habiteer 👋 

It’s nice to see you round these parts!

Welcome to newsletter #1, of hopefully, many.

I sincerely hope you enjoy, and end up sticking around.

Now, on with the show….

Emotions Create Habits

In the world of habit formation, many people cling to the idea that it takes a specific number of days to create a lasting change—21 days, 66 days...the list goes on.

But according to BJ Fogg - Behaviour Design expert and author of Tiny Habits, it's not about counting the days, it's our emotions that truly build habits.

In his words:

Let’s explore how understanding this concept can help us craft tiny, life-changing habits that improve our work and life.

The Science Behind Habit Formation

Habit formation isn’t about just repeating an action over time.

It’s about the feelings attached to those actions.

Fogg’s Tiny Habits method emphasises the powerful role emotions play in making habits stick.

When we associate positive emotions with a behavior, we’re more likely to repeat it.

Think about it—when you feel good about an activity, you naturally want to do it again.

That’s a crucial insight.

Rather than focusing solely on frequency, consider how you feel when engaging in a habit.

Cultivating Positive Emotions

To leverage emotions in habit formation, start small. Start tiny.

Pick a habit you ultimately want to create.
Distill it down to its smallest form.
Instead of aiming for perfection, focus on simply doing it and celebrating afterward.

For instance, if you want to exercise regularly, commit to just one push-up.

That’s it.

Immediately after you do it, acknowledge your success.

Celebrate that tiny win.

The celebration signals to your brain that this behaviour is worth repeating.

Over time, those celebrations compound and encode the behaviour.

Changing the Narrative

Forget the fairy dust approach.

Real change comes from understanding what draws you in emotionally.

If you’ve struggled to make a habit stick, ask yourself what emotional cues are involved.

For example, if you're trying to read more, select books that genuinely excite you.

When you enjoy what you read, the habit will grow organically.

The narrative shifts from “I have to read” to “I want to read!”

Use the Power of Anchors

A winning strategy is to pair new habits with existing ones.
 
This technique, known as anchoring, taps into the habits you already enjoy.

If you love your morning coffee, use that time to add a new positive habit, like journaling.

Feel the pleasure of your coffee.
Then link that warmth to writing.
You’ll find it easier to engage in your new habit.

Creating Lasting Change

The key takeaway is that habits formed through emotions are more resilient.

Letting go of strict timelines can relieve pressure.

Focus instead on your feelings.

As you nurture habits with positive emotions, they’ll organically grow and flourish.

Think of a tiny habit you can start today.

Embrace it without judgment and celebrate each step.

You'll find that over time, those small actions add up to significant change.

Small hinges move big doors
OR, as I like to put it:

Tiny Habits, Big Wins.

Final Thoughts

Understanding that emotions drive habits can change how we approach personal and professional development.

It’s not about grinding out the days until a habit sticks; it’s about building a relationship with that action.

When we create a positive emotional connection with our habits, they become a natural part of our lives.

Your path to transforming work and life starts with tiny habits grounded in emotion.

When you’re ready here’s how I can help

I offer a free 45-minute intro call designed to help you explore how tiny, consistent habits can make a meaningful impact—whether for your own personal growth or your team’s performance.

👉 Whether you’re looking to elevate your own habits or empower your team to thrive, this call is the perfect starting point.

Book a call now

How did we do today?

SEE YOU NEXT TIME!