Want to know the secret to creating sustainable habits that actually work? It’s not about repetition or motivation, it’s about your emotions.
In this episode, Tara Whitaker takes over the mic to unpack the real secret to creating habits that stick—no, it’s not 30 days of repetition, and no, you don’t need more willpower. She introduces the concept of Tiny Habits® and how starting small can lead to major momentum.
If you’re feeling the overwhelm of trying to “do it all,” this episode will be your permission slip to slow down and build success one tiny action at a time.
Listen to this episode now:
Search for episode 145 of Called to Both on your favorite podcast player!
Meet Our Guest Host: Tara Whitaker
Tara Whitaker is a seasoned book editor, business coach, podcast host, and the founder of the Freelance Editors Club. With over 13 years of experience in the publishing industry, Tara is passionate about helping freelance editors build sustainable and fulfilling businesses. Through her podcast, The Modern Editor, and her coaching programs, she offers practical insights, industry updates, and business strategies tailored to the unique challenges of editorial entrepreneurs.
As a mom of two, Tara understands the demands of balancing business and family life. She is also a certified Tiny Habits® coach, integrating behavioral science into her approach to productivity and personal growth. Tara is known for her honest, approachable style and her deep commitment to helping creatives thrive on their own terms.
What’s Most Important to You in This Season of Life?
When Tara went from one kid to two, she realized she could no longer get things done in one fell swoop. Before kids, she could sit down and write a newsletter, format it, and schedule it all in one sitting. That doesn’t happen anymore. She’s learned she need to break up tasks into small actions if she want to move my projects forward.
That’s where building habits came into play. However, this is not about “habitizing” your life. We’re not talking about making a habit out of every little thing you do. To create sustainable habits, you need to figure out what’s most important to you in THIS season of your life and form habits around those priorities.
The Tiny Habits® Method by BJ Fogg
As Tara was adjusting to taking smaller actions to help balance my business and personal life, she discovered the Tiny Habits® Method by BJ Fogg. she was blown away that there was an actual method and behavioral science behind something she was already dabbling in.
She immediately grabbed BJ Fogg’s book and started implementing the Tiny Habits® Method. It worked so well for her that she became a certified Tiny Habits® coach in 2024.
Tiny Habits® Method = ABC
The easiest way to understand the Tiny Habits® Method is to remember the ABC recipe:
- Anchor: What established action can you tie a new habit to?
- Behavior: What tiny action will you take?
- Celebrate: How will you positively reinforce it?
To get started, think about a new habit you want to incorporate into your life. For example, if you want to incorporate more movement into your life, you could say: “After I record this podcast (anchor), I’ll stand up and stretch my legs (behavior). Then I’ll say, ‘nailed it!’ (celebration)”
Here’s another one for moms who want to be more present with their kids: “After I sit down at the dinner table (anchor), I will turn off my phone until the meal is finished (behavior). Then, I’ll say to myself, ‘Nicely done on being the parent you want to be.’ (celebration)”
Here’s one for stress relief: “After I turn off my computer (anchor), I will take one deep breath (behavior). Then, I’ll do a little shoulder shimmy (celebration).”
Notice that all of these behaviors are tiny actions. The recipe doesn’t say to take five deep breaths, it says to take one deep breath. The key is to start small and build from there once you have established your tiny habit as part of your daily routine.
Of course, you can take more than one deep breath, but the point is that one is the minimum, and you need to celebrate it. Celebration is the secret ingredient to making our new habits stick.
What habit recipe are you going to create for yourself? If you feel stuck, think about a small tweak that would improve your daily life. The keyword here is SMALL tweak, not a giant overhaul.
The Truth About What Creates Habits (And What Doesn’t)
Remember that old saying, “it takes 30 days to create a habit”? It’s a myth. Habit creation is not about repetition or frequency.
The truth is that emotions create habits.
Let’s say you decide to give your kid their first cell phone, and it has all the social media apps on it. It won’t take them a full 30 days to form the habit of constantly checking their phone. They’re going to form that habit in much less time because of the emotions, aka the dopamine hits, behind it.
This is why habits around things you hate doing have always failed. We can’t rely on willpower, motivation, or perfect conditions to create the perfect habits for us. If we want to build sustainable habits, we have to form them around our emotions.
This is why the celebration component of the Tiny Habits® Method is so important. Celebration is a skill we can learn, and it doesn’t have to be a huge party every time. It can be as simple as giving yourself a high five or repeating an affirmation that makes you feel great.
At the core of the celebration concept is loving yourself enough to celebrate your accomplishments, no matter how big or small, in a way that resonates with you.
Tiny is Powerful
Tiny Habits® create forward momentum, and that makes all the difference. Your homework is to pick one Tiny Habit® to incorporate into your life this week. Remember to give the behavior an anchor and celebrate when you’re done. You’ll never repeat a habit that feels like a drag, so experiment and have fun with the process!
Resources Mentioned
Connect With the Guest
- Website: tarawhitaker.com
- Instagram: instagram.com/taramqwhitaker
Looking for the Transcript?
