As a Tiny Habits Coach, I prepared a couple of Tiny Habits recipes which will help you introduce this to your life. Feel free to modify these recipes for your situation.
After I finish cleaning the kitchen in the evening, I will prepare veggie/fruits snacks for the next day.
After I turn off the TV in the evening, I will prepare healthy snacks for the next day.
After I enter the grocery store, I will go first to the veggie and fruits sections.
After I sit at my desk in my office, I will put a bag of carrots into the desk drawer.
After I finish watching my favorite program in the evening, I will go for a short walk.
After I get ready for bed, I will plug my phone in a different room to charge overnight to stop scrolling Facebook in bed.
After I leave the house for work, I will drive a route to work that avoids fast food restaurants.
After somebody offers me an unhealthy snack, I will say, “No, thank you.”
After I sit down at a restaurant, I will say, “No bread or chips, please.”
After I feel hungry in the afternoon, I will eat a handful of blueberries.
After I make a grocery list, I will add one new fruit or veggie.
After I pick up my plate at a party, I will fill most of it with veggies and proteins.
After I eat lunch, I will walk around the building at least once.
After I take my calendar to plan meals for the week, I will add one meal made only of veggies.
The Professional's Guide to Health and Wellness Coaching [Book]. - ACE : ACE, 2019.ACE
BJ Fogg PhD Tiny Habits [Book]. - Boston New York : Houghton Mifflin Harcourt, 2020.