Season 4 Bonus 2 — The Power of Tiny Habits (Revised): Micro Wins, Big Shifts & Sobriety Tools

[0:00] Absolutely Focused Radio, bonus episode, The Power of Tiny Habits.

[0:13] Welcome back to Absolutely Focused Radio. I'm your host, Anna Herrigo, and we have a special bonus episode for you today. Joining us are BU and Jane Marie from the Sobriety Crew, and they're here to share some incredible insights about how small changes create massive transformations. Before we dive in, remember, every Friday at 12 a.m., a brand new episode drops on all podcast platforms. So make sure you're subscribed so you never miss out. Now let's get into it with BU and Jane Marie.

[0:44] You know what really shifts the way I look at personal growth?

[0:48] The science behind tiny habits. Those little actions you repeat every day.

[0:54] Researchers continue to show that it's these small, consistent habits that gradually rewire how we think and act. That's fascinating, especially since we're always hearing about these massive lifestyle shifts. So, how does that rewiring actually work? Think of it like walking through fresh snow. The first time, it's hard. But the more you walk that same path, the more automatic it becomes. That's exactly what's happening in your brain. Repeated actions create stronger mental pathways that help make your habits feel natural. So, even the smallest consistent action can have a big impact on your brain? Exactly. Studies from places like MIT show that our brains build habits through specific neural activity patterns, especially in an area called the basal ganglia. Over time, small routines become automatic thanks to repeated cues and signals. That explains why so many people struggle when they try to make big changes all at once. They're basically fighting the way their brain is wired to operate. Right.

[1:55] And one thing I've found really powerful is how recovery programs approach this. The most effective ones don't push big leaps. They focus on simple, repeatable wins. Like what? Even something like drinking a glass of water first thing in the morning. That one habit acts like a trigger for other good behaviors.

[2:15] It sets a tone for the day and makes it easier to keep stacking positive choices. Oh, that's called habit stacking.

[2:23] When you tie new habits to ones that are already automatic? Exactly. It's one of the most effective ways to build consistency.

[2:31] And this applies to more than just health. Take finances, for example. Research in behavioral finance shows that tracking your spending, even for just five minutes a day, increases awareness and helps you reach goals more consistently. It's not about being perfect. It's about being consistent. That's so true. Big goals can feel overwhelming, but small habits are like stepping stones. They keep you moving forward.

[2:56] Exactly. So before we wrap up, Jane and I want to leave you with a few affirmations to carry into your week. I am capable of making small, positive changes every single day. My tiny actions today are building the foundation for my best tomorrow. I celebrate every small victory, knowing that progress is progress, no matter the size. I trust the process, and I honor my journey one step at a time. And now for our Friday do's and don'ts. Do start with one micro habit this week. Something so small it feels almost too easy. Don't beat yourself up if you miss a day. Progress is about consistency, not perfection. Do track your tiny wins. Write them down. Celebrate them. Let them stack. Don't compare your beginning to someone else's middle. Your journey is your own.

[3:50] Do remember, every expert started as a beginner. Every transformation started with one choice. Stay awesome and be you. Thank you to BU and Jane Marie from the Sobriety Crew for this incredible bonus episode. Just a quick note, we're here to share insights and inspiration, but we're not medical or financial professionals. If you're in need of professional help, especially for sobriety or mental health, reach out.

[4:18] In the U.S., you can call or text 988 anytime for free confidential support.

[4:25] New episodes every Friday at 12 a.m. Eastern Standard Time. Listen now, podcast.absolutelyfocusedradio.com. Powered by Nelson's Wireless and Absolutely Focused Radio. And stay awesome. Be wise in what you let inside. You're the gardener of your soul.