- March in place for 30 seconds
- Drink one glass of water each day
- Eat a small piece of fruit each day
- Chew your food 2 X more than you normally would
- Do two wall pushups after brushing your teeth
- Perform 5 jumping jacks
- Brush your teeth after each meal
- Walk to the mailbox twice and back (instead of once)
- Prepare one extra meal at home each week
- Do one sit up
- Prepare your lunch the night before once this week
- Stand up and walk for 2 minutes one extra time per day
- Mike one extra portion of a meal and freeze
- For every glass of wine, drink a full glass of water
- Replace a soda with sparkling water and a splash of juice
- Put one tablespoon (or teaspoon) less cream in your coffee
Another option is what one author calls a meal “upgrade.” Essentially, you make your tiny habit to upgrade each meal (or start with just one meal).
This means something like drinking water instead of soda, getting a side salad instead of fries (with an otherwise fast food meal), chewing each bite 4 times more than you normally would, etc.
These are just a few examples of tiny habits and there are many, many more that no doubt you could think of!