Research, as well as common sense and personal experience, is showing us that small steps get us to far away places. The key is to consistently take those small steps in the same direction. Building a big, life-changing habit is difficult: it’s hard to keep the willpower going long enough to see change. But building a tiny habit? That’s doable.

BJ Fogg, Director of the Persuasive Tech Lab at Stanford, has done extensive research on this very topic. The Fogg Method uses the effectiveness of tiny, specific habits to create big changes in behavior. Here are 25 tiny habits you could add to your life. They might not seem like much, but if you practice them regularly, they can change your energy level, physical and mental health, relationships, work, community, and environment in big ways.

Tiny Habits for Better Physical Health

1. Drink a glass of water first thing in the morning

Drinking water has been shown to do wonders for the body, including flushing out toxins, kickstarting the system, and waking you up. It’s important to replenish the water supply in our systems, especially if we replenish with soda or coffee or tea but not water. Trigger yourself by leaving a big glass out on the counter or table or using a big travel mug with a lid.

2. Park as far away as you can from the door

Getting more steps into your day whenever you can might be more effective than a vigorous workout in counteracting the effects of long hours at a desk. By parking far from the entrance, you can get more steps into your day, and in turn, stave off the negative effects of sitting too long.

3. Eat raw fruit or vegetables with every meal

Getting more nutrients can help boost your metabolism and build your muscle. Fruits and vegetables also contain fiber, which can help you lose weight, retain energy, and decrease hunger. Try to add a green side salad, a slice of melon, some berries, or a few carrot sticks and cucumber slices with every meal.

4. Stand up and stretch every hour, on the hour

Sitting for extended periods of time is bad for both your body and your brain. Take a mental and physical break every hour to stand up where you are, reach over your head, take a deep breath, touch your toes, roll your shoulders, and get your blood flowing.

5. Carry a small bag of nuts or beef jerky everywhere you go

Having a protein-rich snack will help stave off hunger and keep you from getting to the point of overeating. Getting a little more protein in your diet can also help boost your metabolism and build your muscle.

Tiny Habits for Better Mental Health

1. Ask open-ended questions

Try bigger, better questions that start with “What do you think about…?” and “How would you….?” or “What is your experience with…?” Then listen to the answers with the attitude that you are here to learn. Having an open perspective and initiating deeper conversations will help you to relate with others, cultivate empathy, keep your own problems in perspective, make new friends, and learn new ways of approaching life.

2. Keep a tray of art supplies out on your table/desk/shelf

Having easy access to art supplies like pastels, crayons, watercolors, ink, clay, playdough, carving knife & wood block can help you feel free to express yourself. Bonus points for switching the art medium out every week or month to keep things fresh.

3. Sit in silence for a few minutes every day

We don’t have to call this meditation, but sitting in silence and taking a few minutes to breathe can do wonders for mental health. Just sit, comfortably, and breathe for a few minutes. Let your mind fly but don’t say or do anything. This can help you feel refreshed and focused.

4. Jot down everything on your mind for a few minutes at the end of the day

Keep a simple notebook by the bed and give yourself a few minutes to pour out everything that’s on your mind before you go to sleep. Studies show that this type of writing can reduce anxiety and depression. You can also use a voice recorder and simply talk, in an unedited stream-of-consciousness style, for a few minutes into your recorder.

5. Repeat a personal mantra to yourself when you hit stress points

Have a simple phrase that you tell yourself when you get stressed. This helps to retrain your brain to respond to stress in a more positive way. Try mantras like “This too shall pass”, “I am stronger than I think”, and “I am not alone”.

Tiny Habits for Better Productivity and Work

1. Pretend to be your hero

Think of a hero in your industry or career and ask yourself what this person would do in your situation. How would she handle it? Would he be intimidated? Fearful? Or confident and calm? Now imagine yourself doing exactly what you think your hero would do. This can help you overcome self-doubt and negative self-talk that can bog you down in uncertainty.

2. Do a 5-minute daily review at your desk at the end of the day

Write down what you accomplished in a quick, bulleted list. Write down what you didn’t accomplish that you had hoped to, and what stopped you. This type of review is a way to help your brain focus on the positive (I did accomplish something today) and become more aware of the things that tend to derail you or distract you from productive work.

3. Turn off all notifications for at least one long block of work time

Silence all the dings and chirps on your phone, email, and social media for at least one long block of time (2 – 4 hours). Our brains are not adept at switching from one task to another, and even a small notification can cause you to lose up to 40% of your work time. Give yourself the gift of uninterrupted, focused work time.

4. Respond to all invitations and opportunities with “I’ll check my schedule and get back to you”

The knee-jerk reaction is often to say, “Yes, I’ll be there!” or “Sure, I’ll do that!” Instead, take a moment to check your schedule and see if the opportunity aligns with your goals and priorities. This also gives you time to evaluate your calendar and make sure you’re not overbooking yourself.

5. Do one thing that scares you every day

Take a step outside your comfort zone every day, no matter how small. Whether it’s speaking up in a meeting or trying a new food, doing something that scares you can help you build confidence, boost creativity, and help you grow as a person.

In conclusion, small steps can have a big impact on our lives. By consistently practicing tiny habits, we can change our behavior, improve our physical and mental health, boost our productivity, and grow as a person. So choose a few tiny habits to implement into your life and see how far they can take you.