Habit ideas: tiny starts and when to do them
Every habit below has a tiny way to start, an existing moment to stack it onto, and a simple way to track it. Pick one, try it for 30 days, then add another.
| Habit | Tiny start | Stack it after | Track it |
|---|---|---|---|
| Read more | Read one page | After getting into bed | A tick on a paper tracker |
| Walk more | Walk for five minutes | After lunch or dinner | Days walked this week |
| Keep a tidy home | Tidy for two minutes | After dinner dishes | A tick on the fridge chart |
| Plan your day | Write tomorrow's top task | After turning off your work computer | Notes in a small notebook |
| Save regularly | Move a small amount to savings | On payday, automatically | Savings balance each month |
| Journal | Write one sentence | After morning coffee | Pages written |
| Stretch | Stretch for one minute | After brushing your teeth | A tick each day |
| Learn a language | Learn three words | While the kettle boils | Words learned |
| Floss | Floss one tooth | After brushing at night | A tick each day |
| Stay in touch | Send one message to a friend or relative | On your Sunday walk or call | People contacted |
| Phone-free meals | Leave the phone in another room | When you sit down to eat | Phone-free meals this week |
| Drink water | Fill a glass | With each meal | Glasses on the tracker |
General ideas, not medical or mental health advice. If you have a health condition, talk with a doctor about new physical habits.
The formula
Tiny
Two minutes or less to start.
Stacked
After I..., I will...
Easy
Set things up so it's simple to begin.
Tracked
A tick a day, and never miss twice.
Read start tiny and habit stacking, or see what a habit adds up to with the small habits calculator.