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✨ new insta carousel just dropped!
sorry to be so caught, caught up in the past
lost in between me and you
and i’ll keep this space for whoever comes my way
but i just wish it could’ve been you
My Tiny Habits®
Here is my personal list of Tiny Habits, based on BJ Fogg’s Tiny Habit method.
1. After my feet touch the floor in the morning, I will say ‘today is going to be a great day’. (automatic, no matter where I am)
2. After I greet my daughter in the morning, I will give her a hug. (mostly automatic)
3. After Millie pulls on the leash, I will relax my shoulders. (mostly automatic)
4. After I see someone in the street in the morning, I will make eye contact. (new habit - already increased to “say hello”)
5. After I push start on the coffee machine, I will say “I can win new work”. (weekday habit only, automatic)
6. After I pour water in my espresso, I will look at the coffee grinds. (now, I dump out the grinds and wipe off the machine, automatic)
7. After I write my to-do list for the day, I will do a 10 second plank (now a 1 min plank plus a 30 sec side plank on each side, weekday habit only - automatic)
8. After I check my email in the morning, I will open my client list. (weekday habit now shifting to “write down one person to contact” mostly automatic)
8. After I hear the hourly news on the radio, I will stand up (now I stretch). (weekday habit - automatic)
9. After I pee, I will do 2 push-ups (now 8 push-ups plus 4 squats). (automatic weekday habit)
10. After I finish my glass of water, I will stand up (now go and refill glass). (new habit, becoming automatic)
11. After I pour a glass of water, I will look at the water jug (now I fill it up each time - automatic) I also have a glute exercise I do while pouring the water!
12. After I press start on the microwave at lunch, I will stand on one foot. (now do balance positions). (mostly automatic)
13. After I answer a phone call, I will stand up. (automatic)
14. After I step onto the front porch after a run, I will untie my shoe laces. (automatic)
15. After I take off my running shirt, I will pick up my massage ball. (now rolling out hamstring) Changed: After I take my shoes off..(automatic)
16. After I finish my last bite of dinner, I will look at my choir binder. PAUSED (currently on a break from choir)
17. After I turn on the nightly news, I will sit on the floor. (moving towards some nighttime stretching.) Not working - need to revisit this one!
18. After I brush my teeth at night, I will floss one tooth (now I floss all of them). (Automatic - no matter where I am! )
19. After I open my book in bed, I will do 5 kegel exercises. (automatic, no matter where I am)
20. After I turn out the light at night, I will think of one thing I’m grateful for (now I think of one thing about each of my family members that I’m grateful for - automatic, no matter where I am)
New habits (2021):
After I sit down on my bed, I will pick up the bottle of hand cream (automatic).
After I look in the mirror, I will smile (automatic).
After I walk into the kitchen, I will look at the back door (expanding to step outside, look up at the sky) (mostly automatic).
After I hear birds singing, I will listen for different bird songs (automatic).
After I create a calendar invite, I will write “the purpose of this meeting is to...” (automatic)
After I step on the bottom stair, I will do 5 heel lifts.
The idea of dramatic, overnight success is deeply appealing—but in reality, lasting transformation rarely happens that way. Real growth is q
العادات الصغيرة: خطوة يومية لتغيير حياتك
كتاب "العادات الصغيرة" للمؤلف بي جيه فوج يعلمك كيف تغيّر حياتك بخطوات بسيطة يوميًا ابدأ بعادات صغيرة، اربطها بروتينك اليومي، واحتفل بالنجاحات البسيطة التغيير المستدام يأتي من التكرار والمتعة، وليس الإرادة وحدها
The One-Minute Rule That Helped Me Stay Organized Without Trying
I used to feel overwhelmed by the little things. You know, the dishes in the sink. That shirt draped over the chair. The unread emails piling up like digital dust.
None of it felt huge, but together? It was mental noise I couldn’t escape.
Then I heard about something so simple it felt… silly. It’s called the One-Minute Rule.
What Is the One-Minute Rule?
Coined by author Gretchen Rubin, the rule is this: If a task takes less than one minute, do it immediately.
Not later. Not when you “have time.” Just right now, because it’s quick.
How It Changed My Day
I didn’t expect much, but I started trying it out:
Tossing the empty coffee pod right away
Hanging up my towel instead of tossing it on the floor
Deleting junk emails as they arrived
Putting my shoes back in the closet (instead of leaving a shoe graveyard)
And within a few days, something strange happened: My space looked better. My brain felt better. I wasn’t “decluttering”, things just didn’t pile up anymore.
Why It Works
Clutter, both physical and digital, builds fast. The One-Minute Rule stops it before it starts.
It’s not about perfection. It’s about tiny actions that add up, the kind that help your future self feel calm, not chaotic.
It gave me this weird feeling of being “on top of things”, without effort or apps or complicated systems.
Final Thoughts
You don’t need a full productivity makeover. Sometimes, staying organized is just about doing the small stuff… now. One minute at a time.
Try it today. You’ll be surprised how much lighter you feel.
The Small Habit That Keeps Me Hydrated Without Thinking
Let me guess, you know you should drink more water, right?
You’ve downloaded the apps, bought the cute bottle, and maybe even set reminders. But somehow… You still forget.
That was me too, until I made one tiny change. And now, staying hydrated feels automatic.
The Problem: Willpower Doesn’t Work
I was trying to “remember” to drink water all day, and failing.
Turns out, hydration isn’t a willpower issue. It’s a systems issue.
The Small Habit That Changed Everything
Here’s what I do now:
I drink a full glass of water every time I walk into the kitchen.
Not when I’m thirsty. Not when I remember. Just, every time I pass through.
It’s ridiculously simple. And because I go into the kitchen 5–7 times a day (hello snacks and tea), I now hydrate without even trying.
Why This Works
Habit stacking: It’s tied to an existing action (going to the kitchen).
Zero friction: No apps, timers, or mental load.
Physical cue: Seeing the glass or bottle reminds me.
Fast win: One small win that builds momentum for the day.
Bonus Tip: Keep a Glass in Plain Sight
I keep a tall glass next to the sink, always filled. The visual cue is a powerful nudge.
Optional upgrade: Use a glass you like looking at or holding. Weirdly motivating.
Results After 30 Days
No more dry mouth or mid-afternoon fog.
Fewer cravings (hydration is sneaky like that).
Improved digestion and sleep.
My skin? Kinda glowing.
Final Thought
Hydration doesn’t have to be a project. It just needs a pattern.
One small shift, repeated daily, will take you further than any app notification ever could.
