Turn your kitchen into a club? 7 Tiny Habit Recipes Inspired by Best-selling Author Mel Robbins

Woman & Home magazine is not my usual source of wisdom, but this morning I came across an article with the phrase ‘Tiny Habits’ in the title, so I had to check it out. The article, Mel Robbins reveals 7 'tiny habits' to make your life better - and they're backed by research, is based on a recent episode of her chart-topping podcast. Mel herself doesn’t claim to teach you BJ Fogg’s ‘Tiny Habits’ approach to creating positive change, but I will!

Let’s take her ideas and see how we can transform them into Tiny Habit ‘recipes’, to make it easy for you to implement any of the ideas that take your fancy (and feel free to forget the rest!)

Turning Mel Robbins’ Suggestions into Tiny Habits Recipes

Remember, a Tiny Habits recipe has this format:

a) A prompt: “After I…” b) A behavior you can do in 30 seconds or less: “I will...”

c) And, most importantly, Celebration. You don't need to pop open a bottle of champagne; just do something that will create a burst of positive emotion.

1.       Replay the Good Stuff

I particularly like this one, and often find myself doing it when I have a spare moment: Scroll through old photos for a mood boost.

Tiny Habits Recipe: After I sit down with my morning coffee, I will open my camera roll and look at one happy photo for 10 seconds. Celebrate by smiling and saying, “That was a great day!”

Connect with happy memories by scrolling through photos on your phone

2. Turn the Music On and Get Dancing

Mel’s tip: Put on music and move to feel present and joyful.

Tiny Habits Recipe: After I finish loading the dishwasher, I will play 30 seconds of my favourite song and do a silly dance. Celebrate by giving myself a thumbs up.

3. Connect with people on a first-name basis

Mel’s tip: Learn and use people’s names to build connection.

Tiny Habits Recipe: After I greet someone new, I will use their first name in conversation at least once. Celebrate by saying to myself, “Nice job remembering!”

Repeat the person's name so you're more likely to remember it.

4. The Power of Showing Up

Mel’s tip: Check in on friends, even briefly, to strengthen bonds

Tiny Habits Recipe: After I see a friend’s name pop up on social media, I will send a quick message. Celebrate by taking a deep breath and feeling grateful for our connection.

5. Cheer your friends' success

Mel’s tip: Celebrate others’ wins enthusiastically

Tiny Habits Recipe: After I hear good news from a friend or colleague, I will say, “That’s amazing!” Celebrate by remembering a specific time I felt joyful.

6. Phone a Friend

Mel’s tip: Don’t wait for the perfect time, when you've got an hour or more for dinner or to hang out. Just call a friend for a quick catch-up. Mel suggests an 8-minute phone call, but to make this into a genuinely tiny habit, you could choose a ‘starter step’.

Tiny Habits Recipe: After I finish lunch, I will send a text or voice note to a friend, asking when would be a good time for a quick chat. Then I’ll smile and say, “Connection made!”

7. Go Outside

Mel’s tip: Step outside and look for something awe-inspiring. I’d suggest choosing a starter step that takes 30 seconds or less. Maybe it’s as simple as saying to myself, ‘time to go outside’.

Tiny Habits Recipe: After I close my laptop at the end of the workday, I will say to myself, “Now would be a great time to go outside.” Celebrate by saying, “Yay, I’m looking forward to a quick walk.”

Why Celebration Matters

Each of these recipes ends with a 'celebration', because feeling good is what makes a habit stick. When you celebrate by deliberately getting yourself to feel a positive emotion, you reinforce the behaviour, making it more likely you’ll repeat it tomorrow. That’s the missing link in Mel’s otherwise excellent advice.

Ready to Start? Try a Week of Tiny Habits Coaching—Free!

Want help turning these ideas into habits that last? I’m offering a free week of Tiny Habits coaching via email. Head over to the Contacts page and sign up. You can work on habit recipes of your choice, or pick a couple of the ones above.