Supporting well-being does not always require big changes, but small actions can have the most lasting impact. But how can small actions become part of everyday life and become permanent habits?
In this article, we explore how the combination of habit-formation theory and self-determination theory behind the development of the BitHabit Small Actions app helps to build sustainable and healthier habits into everyday life. How the BitHabit Small Actions app makes this process simple and rewarding. We provide practical tips to help you effortlessly integrate small actions into your everyday life.
Why does BitHabit work? – Background science and theories
BitHabit Small Actions is a theory-based and validated application that aims to build healthy habits. It allows you to consolidate small actions into your daily life so that they become permanent habits. BitHabit is based on two different theories; Habit Formation Theory and Self-Determination Theory.
Habit formation theory explains how repeated actions form automatic habits. The theory shows that habits arise from three elements.
- Triggering stimulus: the method always starts with a stimulus that resembles the act. For example, making coffee in the morning can serve as a reminder to stretch or drink a glass of water.
- Repetition: when an act is repeated regularly in the same context, it becomes automatic over time, i.e. it becomes a habit.
- Reward: an action is reinforced when it gives you pleasure and a sense of achievement.
Self-determination theory, in turn, complements this approach. It emphasises three key psychological needs, the fulfilment of which contributes to the emergence of enduring habits. The theory emphasises the importance of intrinsic motivation, autonomy and cohesion in driving lasting change.
- Autonomy: people feel that they make their own choices.
- Competence: a sense of achievement and development motivates you to keep going.
- Cohesion: social support strengthens commitment and motivation.
BitHabit will not make you take giant steps towards a quick lifestyle change. It encourages meaningful actions, regularity and the formation of routines in small steps.
How to make a small act a permanent habit with BitHabit?
The BitHabit app is designed to turn small actions into permanent habits. With ready-made suggestions, reminders and the ability to track your progress, it makes it easy to embed wellness actions. The app also supports a sense of community, for example in work communities and teams it helps to create a sense of belonging and creates a supportive atmosphere to achieve goals. The BitHabit app’s small actions have been developed to give everyone the opportunity to make wellbeing-enhancing changes in their daily lives in easy steps.
Here are some tips to help you make it easier to ensure that small acts become part of your daily routine.
- Choose an action that is meaningful to you: choose an action that feels natural and useful to you.
- Start small: Choose an action that’s so easy you can’t leave it undone. For example, drinking a glass of water in the morning is a simple and effective start.
- Tying an action to a routine: tie a new habit to an existing routine or time of day. For example, when you turn on your desk light in the morning, stretch for 1 minute, or when you make coffee, drink a glass of water.
- Do the act regularly: always repeat the act in the same situation and place. Consistency helps the habit to take root.
- Track your progress and reward yourself: small successes create joy and a sense of achievement. You can use the BitHabit app to track your progress and remind you of your actions.
- If you feel challenged or don’t do it: take a moment to think about the reasons why you haven’t done it. Is it not enjoyable enough? Is the act too challenging? Does it not fit into a fixed routine or time of day? Consider whether there might be a better time in your day to do it. Try changing it to something even easier and more meaningful.
Well-being is built on daily choices. Small actions are at the heart of these choices. By starting with a few small actions, you can create lasting changes towards a healthier lifestyle. Start by choosing 2-3 actions that you find easy to integrate into your existing daily routine.
What small thing will you do today?
Now that we know why small actions are effective, it’s your turn to choose one. Below are a few examples that you can do today.
- Exercise: take a 5-minute break during the working day or walk part of your commute.
- Nutrition: add a vegetable to your meal or drink a glass of water before every cup of coffee.
- Mental wellbeing: write down one thing you are grateful for, or take five deep breaths in a stressful situation.
- Community: call a friend or ask a family member how their day went.
By choosing actions that are meaningful to you and repeating them regularly, they will gradually become part of your daily life. Find out more about the BitHabit Small Actions app and start your wellness journey with small steps.
