Healthy Hundred

Petra had always struggled to keep up with her exercise routine. Life was busy, and every time she set out to make a major change, something seemed to get in the way. One day, she read about a new idea: tiny habits. Instead of the usual “go big or go home” mentality, this approach promised that small, manageable actions could lead to lasting changes. Intrigued, Petra decided to give it a try. She started with just one push-up each morning before her shower, celebrating her success each time with a quick cheer. Soon, one push-up became five, then ten, and before she knew it, push-ups were a regular part of her life.

The science behind tiny habits is compelling. Developed by Stanford expert BJ Fogg, the concept is simple: by starting with tiny, easy-to-do actions, you can build habits that stick because there’s no real barrier to you doing something so small. According to Fogg’s B = MAP model, behaviour happens when Motivation, Ability, and a Prompt align. The trick is to make the habit so easy that even when your motivation is low, you can still do it. Celebrating these small wins then reinforces your belief in achieving bigger goals.

Tiny habits work by tapping into the power of small, consistent actions. Over time, these actions add up to help you achieve much bigger outcomes than you’d expect. And it’s not just about exercise—you can apply this technique to anything, from drinking more water to reading a few pages of a book each day.

So what’s something you’ve been meaning to improve? Eating healthier or drinking more water? Start with a tiny habit. Add just one extra vegetable to your meal or drink a glass of water with your meal. Celebrate the win and watch how these small actions turn into life-changing habits.