Changing behavior is hard. Anyone who’s ever tried to exercise more, quit smoking, feel less stressed, or walk past a gelateria without giving in to the quiet call of frozen delight knows that.
Stanford behavioral scientist BJ Fogg developed the Tiny Habits model to tackle exactly this. The gist is simple. You want to exercise more? Then don’t start at full speed. Begin tiny. One squat, for instance. You then link this tiny habit to a trigger, like visiting the bathroom, and celebrate your success, even if it’s just a quiet “well done.” Your full Tiny Habit might look like this: “Every time I go to the bathroom, I do one squat and say to myself, ‘Well done!’” It works because the effort is low, the trigger keeps reminding you, and the celebration gives you a quick reward. The idea is that you build a habit so small it almost runs on its own, and from there, bigger changes feel more natural.
I love this approach. And honestly, the title shouldn’t say “try Tiny Systems instead,” but rather “try also Tiny Systems” or “additionally.” Because the structures around us influence our behavior. They reinforce some habits and weaken others…both the ones we like and the ones we don’t.
Here’s a concrete example: I’ve often ranted in our blog posts about the annual performance meeting. I think it’s completely pointless. I mean, if your boss gives you feedback only once a year, how are you supposed to know which direction to grow in? But if you’re in a structure where timely, open, honest feedback is the norm, then it’s much easier to see what your boss actually values and expects, and you can adjust to that.
So far, I’ve been talking about “structures” and not “systems.” For me, the difference is that systems are implemented on purpose, while structures include everything around us, even the things that just somehow evolved. The things no one really remembers starting.
Now, if you want to introduce a new system…say, a weekly performance meeting to support continuous improvement…that’s a major effort. That’s why I’m a fan of tiny systems: small, everyday helpers that are easy to implement but still support our behavior in a way that feels positive.
What is a Tiny System?
A Tiny System is a consciously designed, recurring mini-routine or environment tweak that supports our intended behavior in everyday life. Unlike larger, comprehensive systems…which often require substantial planning, resources, and commitment. Tiny Systems can be set up quickly, typically within a few minutes, yet have a disproportionately positive impact on our behavior and outcomes.
Think of a Tiny System as a practical tool placed strategically in your daily routine to gently remind, nudge, or prompt you toward your goals. These are not massive overhauls, but rather subtle and supportive adjustments to your environment or workflow that lower resistance to desired actions. Because they’re small and easy to start, Tiny Systems don’t overwhelm your existing routines, they complement them.
The strength of Tiny Systems lies in their simplicity, visibility, and immediacy. They intercept autopilot behaviors, gently steering you back toward intentional actions, without the complexity or resistance associated with larger systems. Over time, they become ingrained parts of your routine, subtly transforming your productivity and well-being without demanding significant effort.
Let’s start with two examples:
Tiny System #1 – The Sticky Note (Wait! What?!)
Stefanie and I are both champions at forgetting to hit “record” during webinars. So now we each have a small sticky note on our screens: “Don’t forget to record.” That little note has massively reduced how often we forget. Setting it up took maybe 20 seconds, including the hunt for a Post-it. Of course, you have to be careful not to end up with 20 reminders on your screen that you no longer even see. Only tackle one problem at a time.
A sticky note on the screen might feel a bit silly, but it works. It interrupts autopilot. It makes you pause, just for a second, and that’s often all it takes to shift behavior. You could also write: “What’s the purpose of the next meeting?” That simple question helps shift your mental focus from the last task to what’s coming. If you always rush from one meeting to the next and spend the first five minutes figuring out what it’s even about, this gives you a soft prompt to arrive mentally prepared. Or you could write your top three priorities for the day. Seeing them every time you glance at your screen keeps them front of mind…without needing a separate app, dashboard, or planner. Sticky notes on the screen can build in a moment of intention, right where your attention already goes.
Tiny Systems probably won’t change your whole life. But they make it a lot easier. Here’s another:
Tiny System #2- Timer instead of notifications
Instead of relying on your calendar notifications, set a timer to go off five minutes before your next meeting. Then mute all notifications on your computer. That gives you an uninterrupted window for deep work, without the fear of missing your next call. In those five minutes, you can still check your email quickly. If you’re someone who reacts to every ping, this might even help you shift that habit…without going cold turkey and checking email only once a day (though I do recommend that, by the way).
These examples are the start of a series in our newsletter about Tiny Systems. Every week, we’ll share a new one and update this blog post along the way.
And if you’ve got your own Tiny Systems, tell us. We really love learning new tricks ourselves and would be happy to share your ideas with the community.
For example, if you struggle with staying hydrated, placing a water bottle visibly on your desk every morning is a Tiny System. The bottle acts as both a reminder and a facilitator of better hydration. Similarly, if remembering tasks is your challenge, a simple daily habit of jotting down tomorrow’s most critical task on a sticky note before leaving your workspace at the end of the day could be your Tiny System. Each morning, your eyes naturally land on that note, effortlessly guiding your focus.