How to Create Good Habits…Start Small

By Wendy Francis, NBC-HWC – Board-Certified Health & Cognitive Coach

Most people think changing a habit has to be serious, intense, or complicated.

But sometimes the best way to build consistency is to start with something so small, so simple, and maybe even a little silly, that your brain barely has time to argue with you.

That’s the point.

When you do one small thing every day, especially at the same time or connected to something you already do, your brain begins to recognize it as a pattern. Over time, that pattern can become a habit.

Start With Something Tiny

The habit does not have to be impressive. In fact, it may work better if it feels easy and even a little fun.

You could set a reminder on your phone and do the same small action every day for a week or two. The goal is not perfection. The goal is repetition.

Funny Little Habit Ideas to Try

• When you get out of bed, touch your toes and say, “Good morning, body.”
• Before you drink your coffee, take three big sips of water.
• Every time you brush your teeth, do 10 calf raises.
• At noon, stand up and shake out your arms like you’re getting rid of stress.
• Before you check social media, take one deep breath.
• When your phone reminder goes off, smile on purpose for 10 seconds.
• After lunch, walk around your kitchen, office, or driveway for two minutes.
• Before bed, write down one thing that went right today.

These may sound too simple, but that’s exactly why they work. Small actions are less intimidating, easier to repeat, and more likely to stick.

Why This Works

Your brain loves patterns. When you repeat a behavior in the same way, your brain starts to connect the dots.

Something like “I brush my teeth, then I do calf raises” becomes easier over time because you are attaching the new habit to something you already do automatically.

This is called habit stacking, and it is one of the easiest ways to start building healthier routines without overthinking everything.

Make It Easy With a Reminder

Set a daily reminder on your phone with a fun message like:

• “Do the tiny thing.”
• “Your future self is watching.”
• “One silly habit. Let’s go.”
• “Stand up and reset.”
• “Don’t break the chain.”

Try doing your small habit every day in a row. You can even mark it on a calendar or habit tracker. Seeing the streak build can give your brain a little reward and make you want to keep going.

The Real Goal

The point is not the silly action itself.

The point is teaching yourself, “I am someone who follows through.”

That one small promise kept each day can build confidence, momentum, and a sense of control. Once you prove to yourself that you can be consistent with something tiny, it becomes easier to build on it.

Try this today: Pick one tiny habit, set a reminder, and do it every day for the next 7 days. Make it so easy that you almost laugh at it.

That little laugh might be the beginning of real change.

Disclaimer: This content is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your health routine, especially if you have medical conditions or concerns.