Self Mastery

tiny habits habit tracker

Tiny Habits Book Summary

Tiny Habits: The Small Changes That Change Everything by BJ Fogg is an enjoyable book that challenges readers to embrace small changes in their lives to achieve significant results. In this book, Fogg, a renowned behavior scientist, presents his theory on how tiny habits can create long-lasting change. He intersperses the concepts with stories of people who have put the concepts into practice in their lives.

3 Sections

The book is structured into three main parts. The first section introduces the concept of tiny habits and how they can help individuals create lasting change. Fogg explains that the key to creating lasting change is to start small (tiny, really…even smaller than you think) and work on habits that are easy to implement. The second section explores the intricacies of habit formation and how to effectively create tiny habits that stick. The third and final section provides practical advice on how to integrate tiny habits into one’s daily routine.

The essence of Tiny Habits is this: Take a behavior you want, make it tiny, find where it fits naturally in your life, and nurture its growth. If you want to create long-term growth, it’s best to start small.

B..J. Fogg

Actionable

One of the standout features of this book is the practical nature of the advice. Fogg provides clear and actionable steps for readers to take to implement tiny habits in their lives. He encourages readers to start with small, easy-to-do habits and build from there. He also advises readers to anchor new habits to existing routines, making it easier to remember and incorporate them into daily life.

Keeping changes small and expectations low is how you design around fair-weather friends like motivation and willpower. When something is tiny, it’s easy to do – which means you don’t need to rely on the unreliable nature of motivation.

B..J. Fogg

Celebrate

Another aspect of the book that I found particularly compelling was Fogg’s emphasis on celebrating small wins. He encourages readers to celebrate their successes, no matter how small they may be. This is a way of reinforcing new habits and increasing motivation to continue on the path to change. Celebrating the positive things in our lives, even the tinyest of positive things, let’s your brain know that it’s important to you. The brain learns that celebrating feels good and therefore, it becomes your ally in doing your tiny habit and helping it grow.

Overall, I found Tiny Habits to be a highly engaging and informative book. Fogg’s approach to habit formation is refreshing, and his practical advice is easy to follow and implement. The book is well-researched and draws upon a wealth of scientific evidence to support its claims. I would recommend this book to anyone looking to create lasting change in their lives, no matter how small the change may seem.

photo of woman resting on the couch

Nurse, nurture thyself

As a nurse, you dedicate your life to providing quality care and comfort to others. But in order to be successful in your profession, you must also take the time to nurture yourself. Flourishing as a nurse requires that you find balance in your life and develop the skills to manage the stress and demands of your job. While there are times to pitch in and work extra hard, I see so many nurses working long hours, picking up extra shifts or doing overtime, and not getting good sleep. You can only go so long without making your own health a priority before your health begins to suffer. There are way too many nurses that are stressed, exhausted, and suffering from chronic illnesses. We often don’t take the advice that we dish out to our patients.

Here are some tips to help you flourish as a nurse.

1. Take Time for Self-Care: Self-care is essential for nurses to stay healthy and perform at their best. Make sure to take time for yourself each day to do something that brings you joy. This could be anything from reading a book, exercising, or meditating. Taking time for yourself will help you to recharge and reduce stress. Honestly, I think all 3 of those things are essential parts of a well-rounded day. Having a gratitude practice has been shown to improve happiness.

2. Develop Healthy Habits: Good habits such as eating nutritious meals, getting sufficient sleep, and exercising regularly can help you to stay healthy and energized. These habits can also help you to stay focused and alert during long shifts. Foundational habits for optimal health include fueling your body, moving regulary (formal exercise and other daily movements), and 7-8 hours of sleep.

3. Connect with Colleagues: Working in a team environment can be demanding, but it is important to foster positive relationships with your colleagues. Make time to connect with others, share experiences, and support each other. It’s been proven that the healthiest teams support each other with positive feedback. We love it when our bosses give us positive feedback, but we can do the same for each other on a regular basis.

4. Set Boundaries: Setting boundaries is important in order to maintain a healthy life. Set limits on how much time you spend at work and make sure to take breaks during your shift. This will help you to stay focused and keep your stress levels in check. Work hard when it’s time to work, but take your rest seriously as well.

5. Practice Mindfulness: Mindfulness is a powerful tool to help you stay in the moment and reduce stress. Take a few minutes each day to practice breathing exercises and focus on your thoughts and feelings. Doing a thought download each day can be helpful to gain clarity and reduce stress. Even just 1 minute of stopping and taking some deep breaths are helpful for resetting my stressed out mind.

As a nurse, it is important to take care of yourself in order to be successful in your job. Taking time for self-care, developing healthy habits, connecting with colleagues, setting boundaries, and practicing mindfulness are all ways to help you flourish as a nurse. By following these tips, you can stay healthy and energized, and better manage the demands of your job.