If the start of a new year has inspired you to make some changes in your life, it's time to join the Fresh Start Challenge. You'll gain an understanding of why some of your attempts at change (especially New Year's resolutions!) may not have yielded the results you wanted in the past, and learn simple, research-based strategies that will set you up for success this time round. 

Drawing on the original research of Stanford professor and behaviour design expert Dr BJ Fogg, we will look at the keys to creating positive habits that have real sticking power.

You'll learn to generate Tiny Habits® recipes to create new habits quickly and make steady progress toward your goals. Best of all, this approach takes just a few minutes per day and can deliver remarkable results. In fact, many of the most effective Tiny Habits take 10 seconds or less to complete, but they pack a big punch. 

Over 5 days, from Monday 8th to Friday 12th January, you'll work on creating three new habits, in just minutes each day. We will use the evidence-based approach of Stanford professor Dr BJ Fogg, which has helped over 100,000 people make sustainable changes to their habits. 

Here is a brief summary of the approach, using habit 'recipes': 

1. Think of a goal or aspiration you have, whether it's writing a book, running a marathon, or being more patient with your children.

2. Take your big goal or aspiration and ask yourself: what is the smallest thing I could get myself to do every day to help me achieve this aspiration?  

3. Now take that behaviour and ask yourself: what is the first small thing I would need to do to perform that action? Make sure the 'small thing' is something you can do in 30 seconds or less. (For example, a coach potato who wants to run a marathon might decide to go for a short walk every morning. Their 30-second 'tiny' behaviour could be putting on their walking shoes.) 

4. Now ask yourself: what existing routine do I have that I can use as a prompt to remind me to perform the new behaviour? (Someone who wants to write a book could decide to write one sentence every morning, and attach that to the habit of drinking tea at their desk. BTW, this is one of my habits.)  

5. Once you have a tiny behaviour and a prompt, you are ready to write out a Tiny Habits recipe:

Coach to 5k/marathon recipe:  After I finish eating breakfast [that's the prompt or 'anchor moment'], I will put on my walking shoes [that's the tiny behaviour].

Finishing breakfast can be the anchor moment to prompt the tiny behaviour "put on my walking shoes".

6. Finally, and for BJ this is in many ways the most important step, decide on a "celebration" -- how can you pat yourself on the back and give yourself a small blast of positive feeling to reinforce the behaviour? Celebrating will make you much more likely to repeat the behaviour in the future. (If you are a Brit, an introvert, a particularly humble person -- or maybe all 3! -- you might want to tone down the idea of "celebration" and self-congratulation. Feel free to call it something that fits your personality; the important thing is to give yourself some positive reinforcement.)

Aspiring writer: After I take my first sip of tea in the morning, I will write one sentence. Celebrate by saying "progress!"

Of course, there is a lot more to say about this method and how to apply it to your own situation. Throughout the challenge, you'll have access to BJ's videos explaining the finer points and I will be on hand to coach you, via email, on creating and refining your habit recipes and, most importantly, implementing them!

In addition to the kick-off webinar on Wednesday 3rd January, there will also be a bonus Q&A session over Zoom,  at 8 pm (UK time) on Monday 8th January, when you'll have a chance to get help with refining your habit recipes. 

Not sure what habits you want to work on? No problem. I will suggest some popular habit recipes that will help you start and end each day with a positive mindset. That way, you'll both learn the Tiny Habits approach and enjoy a boost to your mood. 

One of my favourite Tiny Habits recipes, created by an artist on my course "After I see the first light in the morning, I will say 'The day is full of possibilities!'"

Previous students on my Tiny Habits and Positive Psychology programmes gave this feedback:

• "Tamra is very supportive and always tries to offer advice to help me succeed in my tiny habits."
  
  
• "Tamra was brilliant giving clear guidance and also giving plenty of time and wise insight into the hows and whys."
  
  
• "A very positive experience that has required minimal effort but has effected significant change and in turn a very positive mindset!"
  
  
• "Enjoyed the experience and Tamra was great!!"
  
  
• "It was an amazing experience!"
  
  
  

Dr Tamra Wright wears many hats, both literally and figuratively. A specialist in 20th-century Jewish philosophy, her most recent publication is an article on Emmanuel Levinas and "The Merchant of Venice" in the journal Levinas Studies. Tamra is also a certified Tiny Habits coach and a Mental Fitness coach. You can find out more about Tamra's interest in Tiny Habits, and the project of creating a 'new mussar' (inspired by Rabbi Sacks zt'l) by looking at her blog on positivelytiny.com or reading these articles:

Jewish Chronicle: https://www.thejc.com/judaism/all/little-steps-can-help-make-a-big-difference-to-our-wellbeing-OGOfOn2BKDfUNxZkiAu03

Tradition Online: https://traditiononline.org/the-best-tiny-habits/

Important note: This coaching programme is not intended as a replacement for therapy or other treatments. If you have mental health concerns, please consult a mental health professional to help you decide whether this programme is appropriate for you at this time.