Trouble remembering the 3 Tiny Habits

The three tiny habits is not working as well as we'd hoped.   The concept is a good one, to take on just 3 new habits every week and make sure that they are tiny.  But you have to remember them.

We all know that new  habits are difficult to establish and so the idea is that if they are tiny, like flossing one tooth, then you will be able to do it successfully. The successful feeling (and the associated brain chemicals) will motivate you to continue the tiny habit and perhaps build on it for the following week and floss two teeth.

Our research team has been applying this technique to 3 tiny habits that are tied to 3 topics:
Topic #1 Eat something (or more of something) you should be eating but are not.
Topic  #2 Stop eating something (ore eat less of something ) you shouldn't eat 
Topic #3 Move more. 

 These 3 topics are part of the healthy lifestyle change we are encouraging  and not associated with a temporary diet or weight loss strategy. In fact, for this project, we are not even focusing on weight. Our goal is have 21 Y's for "Yes I did all 3 habits every day this week" instead of N's.

We have gotten a lot of wonderful suggestions on how to do 3 Tiny Habits around healthy behavior while living on campus and eating in the cafeteria. For instance:
#1 Grab a piece of fruit instead of the desert.
#2 Substitute another serving of vegetables instead of the potatoes.
#3 Always walk on the sidewalks.

The problem is once the 3 tiny rules for this week our decided on Sunday, they can be forgotten by Tuesday.

We're looking for a way to  keep the topics front and center all week long and it looks like it will have to be a Mobile App. I have found that students will sometimes come to class without pencils, paper or even the text book, but the phone is always handy.

I'll keep you posted on the mobile app but if you have any success with the 3 Tiny Habits, please let me know.  Also if you want to read more about the 3 Tiny Habits and the psychologist at Stanford who created this idea click here.

21 yr old wore "grandma pants" ....until now

 As you may recall, I've been working for some time on a health and wellness program for undergraduates here at Virginia State. Part of my job in the Behavioral and Community Health Sciences graduate program is to conduct original research and so I chose to study how to change behavior...any behavior.   I have incorporated some of the techniques into this new project called "Healthy VSU," which is aimed at helping undergraduate students change unhealthy habits into healthier habits. I am also using similar techniques in another project that is helping change ineffective study habits into study habits that earn straight-A's---but that is another website

The Healthy VSU website will be launched this week. All of my research team members  have contributed in amazing ways. However one of my students, Summer Davis, has really taken this project to heart....and has posted her testimony on the new site.  She has graciously given me permission to share it with you.

I think you will be inspired

My Journey

posted Jan 29, 2013, 8:39 PM by Summer Davis
My journey has been quite interesting! All my life I have been on the heavier side and it hasn't really ever bothered me. But as I am aging I became very aware of the health risks that may arise in my future. I had tried many diets and they never were a success. I had become convinced a long time ago that dieting doesn't work and it is a complete waste of time. So I prayed and waited for a response. Last semester in my physiological psychology class my professor, Dr. Talley, introduced her research to the class and proposed that if you adopt a healthy lifestyle then things can improve on their own natural and the emphasis was on becoming healthy not necessarily dieting to reach some weight goal. I became intrigued and asked could I be a part of the research. She allowed me to be a part of her research team and life has been pretty good every since.

Delving back into my past before the lifestyle modification that I made with researched evidence, I had become so overweight that I could not fit into buttoned jeans and could only wear sweat pants or pants that I lovingly call "grandma pants", the pants with elastic in the waist instead of a button and zipper. I became increasingly annoyed with being this young, I'm 21, and not being able to be as stylish as I wanted. I believe that is when I became determined to do something to make myself healthier, therefore making myself happier with me!

It came close to being time to come back to school and like every year my grandmother wanted to get me a few pairs of jeans before I left. I held my breath and asked could we go to my favorite store, Lane Bryant, and see if I could get into some button up jeans, since I had been doing a little better with my health habits and the "grandma pants were getting kind of loose. Surprisingly I got into them and I was excited. With help from the research and discussions with Dr. Talley, I developed my own lifestyle modifications addressing my physical activity and eating habits. I am not a fan of the gym so to me that wasn't an option so I looked into what I could do without attending a gym. It was very important for me to start small since I was pretty much sedentary until that point. So I began by taking the long way to class and not walking in grass. You can go to the Healthy Movement tab to the left and view the list of physical activity that I began to do on a regular basis. I also began to alter my eating habits, such as no dark sodas, eat more fresh fruits and veggies, etc.

Long story, kind of short, I now need a belt for my jeans and I see my body making some type of shape. It just excites me that other people are noticing and making comments. It really humbles me and makes me feel like this time its actually working! For me its not something I am going to do for a few months and stop, I really think, no, I know that this is how I will live my life from now on. It has truly gotten to the point that when I try to do things I used to do I am very uncomfortable and things like walking in grass or eating too much fatty foods feels foreign and I do not want to do it!

Well there is my journey I hope it inspires you to go on your own and make it worthwhile! I will answer in any questions you ask!

Peace and Blessings,

Summer Davis