Behavioural Science: Why tiny habits create big change

TLDR;

Small steps, done consistently, rewire behaviour. When your daily 3 lean on proven habit levers, follow‑through gets easier — especially on the messy days.

The six levers (explained)

1) Habit loops — Trigger → Action → Reward

Habits are cycles. When a reliable cue meets a small, clear action and ends with a satisfying reward, your brain tags it as worth repeating. Example: After my morning coffee (trigger), I step outside for 3 minutes of sunlight (action), then tick it off on my tracker (reward). Over time, the cue itself makes the action feel easier.

Try this today: Choose one existing cue (coffee, commute, brushing teeth) and attach one 60‑second action to it.

2) Identity reinforcement — Votes for who you are becoming

Every small action is a “vote” for the kind of person you believe yourself to be. The aim isn’t perfection; it’s evidence. “I’m someone who prioritises my wellbeing” becomes real when you keep a tiny promise, even for a minute. Identity‑anchored habits survive busy weeks because they feel like self‑respect, not self‑discipline.

Prompt: Finish this line: “I’m someone who…” Then design one micro‑action that proves it today.

3) Micro‑commitments — Friction low, wins frequent

Your brain loves closing loops. Tiny actions (1–2 minutes) reduce resistance and deliver quick wins that build momentum. Do them most days and you’ll rack up 200+ actions a year without forcing it. That’s the aggregation of marginal gains in practice.

Example: One minute of box breathing beats zero minutes of meditation.

4) Habit stacking — New on old

Attaching a new behaviour to a routine you already do creates a natural “docking point.” The existing habit lends its stability to the new one.

Stack it: After I open my laptop, I write my Top 3 Tasks.
Caution: Stack one new behaviour at a time; chains that are too long break.

5) If‑then plans — Scripts for obstacles

Plans like “If X happens, I’ll do Y” translate intention into action when life gets in the way. When the obstacle appears, you don’t debate — you follow the script.

Examples:
• If the meeting overruns, I’ll take a 10‑minute walk before opening email.
• If I feel jittery at 3pm, I’ll do four rounds of box breathing.

6) Social proof — Make it visible, make it likely

Sharing your 3 with a colleague, partner, or team nudges consistency through gentle accountability. In teams, a simple “social contract” (we respect each other’s non‑negs) builds safety and follow‑through.

Quick action: Tell one person your Daily 3 and invite them to share theirs.

Quick start (today)

• Choose one 60‑second ritual.

• Attach it to a reliable cue.

• Write one if‑then for your biggest blocker.

• Share your 3 with one person.

Take the 2‑minute Snapshot → get suggestions that fit your day.
Download the Free Guide with templates & checklists.

Next in the series:
→ The Feel‑Good Chemicals
→ The Six Dimensions of Wellbeing