One-Time Behaviors

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In Tiny Habits, Dr. BJ Fogg tells us:

I love this. We can use one-time behaviors to make a new habit easier to do or disrupt a bad habit by making it harder to do.

Examples of one-time behaviors to make getting more sleep easier to do:

  • Install blackout blinds.
  • Set night mode on the phone and computer to start 2 hours before bed.
  • Install a thermostat that cools the house down 2 hours before bed.
  • Set an alarm or prompt to get ready for bed 1 hour before bed.
  • Install smart lights that get dim over time from 1 hour before bed.

Examples of one-time behaviors to disrupt the bad habit of checking news and social media:

  • Turn off all news and social notifications.
  • Uninstall all news and social apps.
  • Delete or unsubscribe from news and social accounts.
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