Free 5-Day Program to Build Habits

Complete the form below to register for the text message-based Tiny Habits 5-Day Program (beta version).

A new session starts each Monday. Participation is free while the Program is in beta. There are limited spots in the beta Program each week.

You will need to create three Tiny Habits Recipes to practice each day. Tiny Habits Recipes go like this:

After I Anchor Moment/existing behavior, I will Tiny Behavior.

Here are some example Recipes:

- After I brush my teeth, I will floss one tooth.

- After I get home from work, I will put on my sneakers.

- After I feed my pet, I will tidy one thing.

(See below the registration form for 100 more Recipes!)

Your Recipes don't have to be perfect. Just type something in. Your coach will give you feedback, and you can revise your Recipes at any time to find what works best for you.

  1. After I brush my teeth, I will floss one tooth.

  2. After I open the fridge, I will touch the healthiest thing I could eat in that moment.

  3. After I return to my desk from using the toilet, I will clear one item from my desk.

  4. After I press the “Brew” button on my coffee maker, I will set out my vitamins for later in the day.

  5. After I put my dinner plate in the dishwasher, I will text a friend and let them know I am thinking of them.

  6. After I sit down on my couch at night, I will think of one thing that went well that day.

  7. After I see my spouse for the first time after work, I will give her a hug or kiss.

  8. After I put on my CPAP mask, I will think of three things I’m grateful for.

  9. After I hear a plane pass overhead, I will be in the moment and feel happy to stand on planet earth.

  10. After I set up the coffee machine at night, I will put a piece of fruit next to it.

  11. After I hang up a phone call, I will stretch my legs.

  12. After I finish an alcoholic beverage, I will prepare a glass of water.

  13. After I see my partner take out the garbage, I will say “Thanks for taking out the garbage. I’m really glad you do it!”

  14. After I get on an escalator, I will take three steps (not just stand there).

  15. After I turn off the bedside light, I will tell my partner I love them.

  16. After I enter the grocery line, I will practice standing on one leg.

  17. After I feel panicked with how much cleaning there is to do, I will put on a favorite song and clean for the length of the song.

  18. After I leave the bathroom, I will take the water bottle to the kitchen.

  19. After I get into my bus at end of the work day, I will set my "get ready for bed" alarm.

  20. After I put the kids to bed, I will open my journal.

  21. After I grab my mobile for the first time in the morning, I will text my mom a good morning message.

  22. After I get on my unicycle, I will position the left pedal at 12 o’clock.

  23. After I run out of something, I will add it to the shopping list.

  24. After I shutdown my computer, I will organize one thing on my desk.

  25. After I walk into a mom-and-pop retail store, I will give the owners a sincere compliment.

  26. After I put the baby down for tummy time, I will do a 10 second plank.

  27. After I see a school sign or school bus, I will initiate my “super careful” driving mode.

  28. After I see a co-worker for the first time in the morning, I will say "Good morning" with eye contact.

  29. After I finish meditating in the late afternoon, I will roll out my yoga mat.

  30. After I finish my meal, I will put my dish away immediately (no seconds!)

  31. After I start the car engine, I will press play on my podcast player.

  32. After I step into the shower, I will take 3 deep breaths.

  33. After I finish dinner, I will put my phone on the charger in my home office.

  34. After I turn off my computer, I will write down one to-do item for the next day.

  35. After I drop off my mom at her home, I will hug my mom.

  36. After I brush my teeth, I will organize one item in my bedroom.

  37. After I hang up my dog's leash, I will hang up my house keys.

  38. After I finish my afternoon snack, I will walk outside to my garden.

  39. After I my feet touch the floor in the morning, I will pull up the cover on my bed.

  40. After I put my key in the ignition, I will think of someone I am grateful for.

  41. After I get out of bed, I will stretch while taking 3 deep breaths

  42. After I open my laptop, I will write down my most important goal of the day on the post it on my keyboard.

  43. After I sit in my office chair, I will take one deep breath.

  44. After I finish a magazine, I will hand it to a stranger and say, "I have a feeling you need this."

  45. After I hear my kids say something mean about another person, I will ask them to think of one good thing about that person.

  46. After I put shampoo in my hair, I will rub my scalp three times.

  47. After I first stand in front of the hazardous materials storage tank, I will walk to the emergency shower station.

  48. After I open my laptop in the morning, I will open my YNAB budgeting software in a new tab.

  49. After I pick up my phone from my dresser, I will write down the number of hours that I slept.

  50. After I boot up my computer on Monday, I will log into the online course.

  51. After I turn on the car, I will plug my phone into the charger.

  52. After I see another driver acting courteously, I will give that driving a “thumbs up”

  53. After I update my planner, I will grab a notecard.

  54. After I put my feet on the floor in the morning, I will say to myself “It's going to be a great day."

  55. After I wash my face at night, I will clean one thing in the bathroom.

  56. After I walk into the kitchen the first time in the morning, I will squeeze a fresh lemon into a cup of warm water to drink.

  57. After I sit down for class with my laptop, I will turn off wifi.

  58. After I close the garage door, I will grab 3 bottles of water.

  59. After I clock in at work, I will review over my to do list.

  60. After I use the bathroom, I will do one wall pushup.

  61. After I we get home from shopping, I will say to my partner “Thanks for keeping me company!”

  62. After I turn on my laptop, I will open my blog.

  63. After I finish my food/put my cutlery down for the last time, I will take my plate into the kitchen.

  64. After I sit down on my couch at night, I will open my contacts list on my phone.

  65. After I sit down at my work desk, I will do 1 kegel exercise.

  66. After I turn on the kettle, I will do two squats.

  67. After I start the laundry, I will put the basket on the stairs.

  68. After I finish my morning coffee, I will put out my Yoga mat.

  69. After I wake up in the middle of the night to use the restroom, I will focus my thoughts only on my breath.

  70. After I go into the kitchen for the first time in the morning, I will prepare a glass of lemon water.

  71. After I enter the front door at work, I will think of one thing I like about work.

  72. After I am shutting down the computer, I will write down one thing that went good today.

  73. After I take the leash off the dog after our morning walk, I will fill a glass of water.

  74. After I put the baby in the crib, I will check to make sure there are no blankets in the crib.

  75. After I feel the first hint of being full, I will drink a bunch of water and pause eating for a minute.

  76. After I drink my first sip of coffee, I will read one sentence of a book.

  77. After I fold one shirt, I will do one squat.

  78. After I see myself in the mirror, I will smile to myself.

  79. After I see my stretch timer comes on my phone, I will stretch one hip flexor.

  80. After I step off my scale, I will do 2 squats.

  81. After I wash my hands from peeing, I will stretch my arms above my head.

  82. After I witness an altercation between my kids, I will calmly ask each of them to consult their wheel of choices to resolve the issue peacefully.

  83. After I purchase a new item, I will place one item in the donation pile.

  84. After I order at a restaurant, I will ask the server to put half the entre into a "to go" box.

  85. After I get up from finishing a meal, I will wash and put away 1 dish.

  86. After I go to the bathroom in the office, I will do a neck stretch.

  87. After I walk into the kitchen first thing in the morning, I will drink a sip of water.

  88. After I wake up, I will do a few ankle rolls.

  89. After I finish a training session, I will ask participants to rate its value to them on a scale of 1-10.

  90. After I my meal arrives at a restaurant, I will put half in a to go container.

  91. After I find myself using social media at work, I will take a deep breath and set a Pomodoro timer.

  92. After I take my PM vitamins, I will strum my Ukulele.

  93. After I enter a meeting room, I will pull my shoulders back.

  94. After I turn off the shower, I will squeegee down the wet tiles.

  95. After I am about to say goodbye to them, I will tell them “Hey, I really enjoyed our chat today!”

  96. After I finish using my iPad, I will put my stylus back into my pencil case

  97. After I approach the elevator bank, I will say to myself, "Why not take the stairs?"

  98. After I experience shared laughter during a conversation, I will mirror the other person's physical gestures.

  99. After I start sulking at something my wife said, I will think of one thing I love about her.

  100. After I put away my work backpack, I will put on my walking shoes.