MT1: Tiny Steps Planner
Virtual Coach
Work step-by-step through the Move Toward exercise with the virtual coach.
Introduction
Big goals often stall because each step feels like a leap. Tiny Steps Planner shrinks a values‑driven aim into “1 % moves”—micro‑actions so small that friction can’t stop them. When these 60‑second habits stack up (especially when tethered to an existing routine—“After I brew coffee, I’ll …”), momentum snowballs and the goal becomes inevitable.
Instructions
Tiny-First-Step Goal Planner — Guided Practice
Goal: Complete the planner for one value-aligned goal now; launch the first tiny step within the next 24 hours.
Steps
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Define the Goal (1 min)
- What it means: Write a one-sentence goal tied to a top value.
- Concrete example (“Write a novel” aligns with Creativity): “Complete first draft of 50 k-word novel in 12 months.”
- Quick tip: Start with “I will” + verb + metric + timeframe.
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Brainstorm 10 Micro-Actions (3 min)
- What it means: List ten ≤2-minute tasks that inch the goal forward—no action too small.
- Concrete example: Open laptop, type one sentence, re-read yesterday’s line, name a character, jot conflict idea, set 2-min timer, write title options, create chapter folder, update word-count sheet, read one craft quote.
- Quick tip: Quantity > quality. Use bullet list; don’t censor.
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Choose the First Tiny Step (30 sec)
- What it means: Pick the easiest, most friction-free action.
- Concrete example: “Open novel doc and type today’s date.”
- Quick tip: If any doubt, make it smaller.
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Habit-Stack & Schedule (1 min)
- What it means: Embed your tiny step after an existing routine cue: “After I ___, I’ll ___.”
- Concrete example: “After I brew coffee at 7 a.m., I’ll open the novel doc.”
- Quick tip: Add phone alert titled with both actions.
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Visual Reminder (30 sec)
- What it means: Create a 3-word sticky note or phone widget to prompt the step.
- Concrete example: Note: “Coffee → Doc.”
- Quick tip: Place it on coffee machine or lock screen.
Worksheet & Virtual Coach
FAQs
What if two minutes still feels heavy?
Halve it. Micro-actions can be 30 seconds (e.g., write one word). The win is consistency.
Do I need all ten actions?
Yes—variety prevents boredom. You’ll rotate through the list as each step becomes habitual.
When do I scale up?
After seven consecutive wins, expand by another “1%” (e.g., 2 → 4-minute writing sprint).
Can I plan multiple goals at once?
Stick to one goal per Tiny Steps sheet; too many dilute willpower.
What if I miss a day?
Note it without judgment, shrink the step if needed, restart next cue. Consistency beats perfection.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
