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1. 30 Day “Tiny” Habit Program
A New Way of Creating Habits: Avoid
Pain. Get Pleasure.
(in 30 quick slides)

2. Over the next 30 days you’ll
do a series of simple steps

3. After 30 days you will have a
beautiful “automatic” habit.
Like brushing your teeth.

4. First, we pick our “Tiny” habit.

5. Less than 30 seconds to
complete. Easy. 1x per day.

6. Examples
● Meditate for 30 seconds
● Journal/draw for 30 seconds
● Pushups for 30 seconds
● Send a txt to family member
● Drink 1 cup of water
● Smile at someone

7. Next step: When?
Not the time ... but when after

8. Anchor
1. What will come before your habit?
2. What will remind you to do your habit?
Brushing your teeth?

9. Other Anchor Examples
● After I go to the bathroom for the 1st time
● After I finish dinner
● After I pour coffee

10. Choose A Daily & Precise
Anchor
Something you do everyday.
Make specific so you know exactly when you’ll do
your habit afterwards.

11. Anchor Formula:
“After I [anchor], I will [new tiny behavior] ”
Write your anchor.

12. Reward Yourself
Anchor >> Tiny Habit >> Reward

13. Have fun!

14. Examples
● Give yourself thumbs up
● Say Victory (out loud or to yourself)
● Sing a phrase (out loud or to yourself)
● Squirm or jump your body

15. Nice!
Almost done ...

16. Why this habit?
Let’s keep things simple.

17. Think of Two Long Term
Benefits

18. Example: 30 seconds of
Mindfulness
● Emotional awareness
● More Meaningful Life

19. Note Two Positive Emotions
Become aware of these every time you do your
habit!

20. Example: Pushups
● Feelings of adrenaline
● Emotion of pride
● Sensation of energy

21. Images
If you make this “tiny” habit ...
what will the impact look like in ....
2 weeks? 2 months? 2 years? 2 decades?

22. Get an image for each time
Example: organize desk after I sit down from lunch
● 2 weeks >> clean desk
● 2 months >> clean desk leads to ... >> more calm
● 2 years >> calm leads to ... >> more productivity
● 2 decades >> productivity leads to ... >> security

23. Now you know your “why”
We just need to “automaticize” now.

24. Get Streaks!
After 30 days of a “tiny” habit streak, your new habit
will be automatic.
Just like brushing your teeth. You won’t even need to
think about it much. After 30 days you’ll just
automatically do your “tiny” habit

25. Check Yes Or No Everyday
Download an app or use an old-fashioned calendar
● For iphone: Streaks
● For Android: Habit Streaks

26. Supercharge your memory
Get out a pencil or note on your phone.

27. Write Your “Tiny” Habit
I will do 30 seconds of (insert tiny habit) after I (insert
anchor) and I will immediately celebrate by (insert
reward)

28. Continue Writing Your Why
I am doing this because I want (insert long term
benefits) and because (insert positive feelings) feel
good!
I also see how over time I will benefit tremendously
because (insert 2 weeks) leads to (insert 2 months)
leads to (insert 2 years) which ultimately leads to (2
decades)

29. Now Go Tell Someone!
Or email me levensonjared@gmail.com
Or call 614-385-3455

30. Congratulations!
Go get those streaks!