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New Tiny Habit hook: After returning home from walking booster…

July 6, 2021

Check out the full notes for “Tiny Habits” by BJ Fogg

I walk Booster at least twice a day, so I come home that many times

This is a pretty reliable hook that I should add more to. I sometimes will take the trash out at this point every day. (On a side note, tonight I realized that it’s probably worth it to remove garbage at 3/4 full of it means there will be a fresh start the next morning.)

In Tiny Habits, BJ Fogg describes this with “After I…”

After I (ANCHOR), I will (NEW HABIT).
After I flush the toilet, I will do two push-ups.
After I pull the car over, I will write down the most important task of the day.
After I brush my teeth, I will floss one tooth.

I always listen to something, so I can try to capture that

I pretty much don’t leave the house to walk Booster without listening to something. (Yes, this can be problematic because it creates some inertia picking something to listen to, but I’ll deal with that in another blog post.)

During the walk I’ll try to take some notes or clip podcasts here and there, but I rarely go back and review them in any way. This new hook could help me with that.

I’ll do 3 minutes of writing about what I listened to

Three minutes seems doable. It’s not quite tiny but it’s not overwhelming at all. I set a three minute timer for this post, but only got through the first question. It did create the momentum to keep going, so that’s good.

I’ll try to capture this in an iOS shortcut to:

  • Start a 3 minute timer
  • Run the “Topics” automation in Drafts

At the very least, I’ll have a quick and dirty outline that I can fill out later.

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