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Tiny Habits: The Small Changes That Change Everything

4.13  ·  Rating details ·  7,020 ratings  ·  641 reviews
The world’s leading expert on habit formation shows how you can have a happier, healthier life: by starting small.

When it comes to change, tiny is mighty. Start with two pushups a day, not a two-hour workout; or five deep breaths each morning rather than an hour of meditation. In Tiny Habits, B.J. Fogg brings his experience coaching more than 40,000 people to help you lose
Hardcover, 320 pages
Published January 1st 2020 by Houghton Mifflin Harcourt (first published December 31st 2019)
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Ariane Cap The method this book describes changed my life. The low reviews make no sense to me. If you do the method, it becomes clear quickly just how powerful …moreThe method this book describes changed my life. The low reviews make no sense to me. If you do the method, it becomes clear quickly just how powerful it is. (less)
Hunter Trahan I don't have an exact quote, but the fact that the habits you start to change are "tiny". So many self-improvement techniques feel like a large undert…moreI don't have an exact quote, but the fact that the habits you start to change are "tiny". So many self-improvement techniques feel like a large undertaking. Tiny Habits makes you feel secure in that you're doing tiny, insignificant things that have large, significant impacts.(less)

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Feb 06, 2020 rated it really liked it
Shelves: self-help, 2020
I liked this book, but my biggest criticism is that it’s a simple and empowering idea laid out in a lengthy and more complicated format than it has to be. The book itself felt way too long and I ended up skimming it to get the gist of the actual methodology. The examples and exercises were helpful and the fact that the exercises are laid out separately on colorful pages made finding the most helpful info easier when I found myself glossing over the hows and whys of motivation and ability.

I did
Aug 21, 2019 rated it liked it
Shelves: self-help, 2019, netgalley

3.5 Stars

B.J. Fogg is a behavior scientist as well as the founder and director of the Stanford Behavior Design Lab. It should be obvious that he knows whereof he speaks. His research should speak for itself – a study on the potential (both negative and positive) of “persuasive technology,” – how technology can be used to change the thoughts and behaviors of people, in the early 1990’s, including the ethics, or lack of, involved. Another on “Behavior Design.” This is a somewha
Mike Coulter
Dec 16, 2019 rated it it was amazing
Disclaimer: I'm one of the author's certified Tiny Habits coaches.

That said, my review here reflects 100% my genuine opinion, feelings and recommendation.

Learning Tiny Habits via BJ Fogg's free 5 day online course, was a game-changer for me. It came at a much-needed time in my life. The effect so profound, I actually went on to do a career pivot and trained to be a Tiny Habits coach.

This book is the real-deal in terms of behaviour change.

I've pretty much read every book on habits and behaviour
Andrew Zimmermann
Nov 27, 2019 rated it it was amazing
I am so excited for this work to get out to the world. BJ Fogg PhD is the leading expert in behavior change and habit formation. He has coached and studied over 60,000 people in the SKILLS of habit formation.

Some of the big takeaways I got from this book:
1. Habit formation is a set of skills that you can build. This book is about teaching you what the skills are and showing you how to practice.

2. Habits are automatic so the goal is to build something that is automatic before growing. Far too oft
Diane S ☔
Dec 13, 2019 rated it it was ok
Shelves: 5000-2019
Good premise, take things in tiny measures, small goals as opposed to larger ones that so often fail. After the New Year self help books, diet books, excercise fads, have a tendency to fly off the shelves, many wanting to start off the New Year with nobody intentions.

This, however, was not a whole book, more of a lengthy preface or something. It does give the main intention and examples, with a few suggestions. It did though, for me, read like an infomercial and it is hard to judge a whole book
Dec 04, 2019 rated it it was amazing
B. J. Fogg recognizes that change is not an easy process for many of us-- either to create good habits or get rid of bad ones. He seems like a kind and understanding man.

Rather than expecting you to change your life overnight, the author gently takes you through the process of breaking a big habit into tiny habits. You then make one small change and reinforce it before moving onto the next step.

I've been using this method, and it is something "doable" for me. I've been able to sit at an unclutt
Dec 05, 2019 rated it it was amazing
This book is pure gold starting right from the introduction! I have read many books on habits and behavior change and while they give information, they don't give you real actionable steps on how you can develop better habits that you can start right now. Anyone who has tried to consistently make changes and felt like they failed, this book will give you an understanding of how motivation works, why it isn't reliable, and that you didn't fail, your system did.

This book is a game-changer!
Charlotte Render
I loved this! I implemented small ones for my room and I ended up finding 31 pairs of shoes!
It's very handy, but it's one you have to read over and over again for the habits to sink in. They are simple, but hard if you aren't already in the mindset.
Dec 02, 2019 rated it it was amazing
I'm excited for the release of BJ Fogg's Tiny Habits book. I've been using the Tiny Habits method since BJ first invited people to join him in 2011. With this method, I have learned how to make changes to my life that I've wanted to accomplish for years. BJ's book is truly a compassionate and thoughtful guide for everyone. ...more
Annabelle Heath
It's the time of year to be thinking about setting goals and making resolutions. While I do think New Years Resolutions are crock, I still find myself in an aspirational state of mind as the New Year approaches. It's something to do with going back to day one. You have a chance to make yourself anew and be something bigger, better than you were before. Any day can be day one, of course it can, but the New Year provides us with a bit of collective momentum. And if any day can be day one, well, th ...more
Marjorie Leon
Nov 28, 2019 rated it it was amazing
This book is as close to a manual of life as it gets. Habit methods are generally complicated and involved and take too much time. Tiny Habits is simple, does not rely on willpower and can take place in just a short span of time. I love this method and BJ Fogg is about as genuine as they come. Highly recommend both.
I took the FREE 5 Day Habit Challenge and loved it so much that I became a coach. Bj is so generous with this information and with his time, I was and remain highly grateful and impr
Anna Lee
Nov 27, 2019 rated it it was amazing
If you're a human being, and there's something you want to do or be better at - eating more vegetables, snapping at your kids less or reducing your time on Facebook - do yourself a favour and buy this book!

I've been a leadership development facilitator and coach for more than a decade, so my work is all about supporting people to change their behaviour for the better. I already know that small, meaningful changes are much more likely to 'stick' than changes that require substantial and consiste
Charlie Garland
Dec 10, 2019 rated it it was amazing
While I only started reading Tiny Habits a few weeks ago, I can already tell that it is going to be a fantastic book. I've also scanned ahead in several spots in the middle and end of the book and am delighted to see so many different models, tools, lists, and hints for applying these insights and methods for positive effects. If the next few chapters turn out to be what I think they are, I will be ordering a copy of this book for everyone in my family as a Christmas/holiday gift. The timing of ...more
Ariane Cap
Dec 04, 2019 rated it it was amazing
A powerful and lifechanging method. Once I got the hang of how this works I felt unstoppable. I have been doing the method for years. I am very happy that the book on it is out now. Forget the copy cats. Go to the source, go to the science. This is the definite guide by the creator of the method. Highly recommended.
Sarah Thompson
Dec 01, 2019 rated it it was amazing
I gobbled this book up the moment I got it! What I really appreciate is that B.J. Fogg presents a comprehensive yet crystal clear model for understanding human behavior change. As a behavioral designer, I frequently encounter methodologies that are more like a 'bag of tricks' than a functioning model. I encounter things like "100 must-know secrets for behavior change", ideas for changing specific behaviors in specific contexts, or lists of cognitive biases underlying decision-making. It can feel ...more
Kate Hand
Dec 10, 2019 rated it it was amazing
As a certified Tiny Habits coach, I got an advance copy to read - which I did cover to cover. I have SO many pages marked with important messages, key points to highlight with clients and behaviour design extras to add into my understanding of Tiny Habits.
This book provides an extensive analysis of how behaviour change actually works with practical examples and tips along the way. Each section includes things to try in your personal or work life along with stories. The appendix is reason alone
Nov 28, 2019 rated it it was amazing
I am loving this book! BJ Fogg makes setting new habits super achievable and guilt-free - no more berating myself for forgetting or not being motivated enough. The book sets out a really clear and easy method to experiment with habits to see what works and importantly to focus more on celebrating every tiny success rather than the times you forget or fail. Fogg is very generous with his methods - I feel like this book lets us have open access to tools and methods that he has clearly spent years ...more
Joshua Bornstein
Dec 03, 2019 rated it it was amazing
I found BJ's work a few years ago when I was searching for a concrete, practical guide to changing behavior. I've been a fitness trainer for over a decade and his work was the first time I could truly help my clients with severe nutritional or wellness behavior challenges.

As a trainer, it's easy to empower someone in the workout setting but much harder to create real change in tough eating habits.

Through mastering this method, I am now able to help the toughest clients succeed long term with the
Andrew C
Dec 05, 2019 rated it it was amazing
Tiny Habits transformed my life ever since I went through the free online 5-day program several years ago. I was so captured by the method that I knew I wanted to go through the coaching program someday. And then when I heard the book was coming out, I could not be more excited. When I received it, I was surprised to see how much information it contained. It felt like a comprehensive manual for developing your own Tiny Habits. The information is presented in a clear manner, and I was inspired by ...more
Dec 09, 2019 rated it it was amazing
To say that I'm excited about this book is an understatement. I received my ARC in the mail before the weekend and have been glued to this book ever since. Prior to reading this, I've attended multiple Tiny Habits weekly sessions and have seen a lot of personal progress surrounding the work I've done with Tiny Habits coaches. After seeing so much progress in my own life, I signed up and took the training to become a Tiny Habits coach. We learned a lot in the 6 week intensive, but what I've learn ...more
Timothy Gillett
Dec 09, 2019 rated it it was amazing
I have used the Tiny Habits system now for over a year and found to be incredibly helpful in my own life - the book presents the Tiny Habits system in a clear and easy to understand way with plenty of real life examples from people who have used it.
Particularly good is the section on Skills of Change and Steps in Behavior Design.
There are other good books on Habit change but this one really gives you a whole system to follow and brings it home that it is not all about motivation - in fact as he
Ruby R
Dec 27, 2019 rated it it was amazing
I first discovered the Tiny Habits method a few years ago through BJ Fogg's 5-day free email program. From the very beginning, the tiny habits method completely resonated with me. I started with his Maui habit to set my intention to have a fabulous day the first thing my feet hit the ground in the morning. This habit generated a significant change in my outlook on a daily basis.

The Tiny Habits book deepened my understanding of habit change. I love the personal case studies that bring the method
Edith Asibey
Dec 29, 2019 rated it it was amazing
This book is a rare gift: fresh thinking coming from a world-renowned behavior scientists yet presented in down-to-earth, practical steps that anyone can take immediately to start new behaviors we have always wanted or stop unwanted ones. I am especially liking the examples weaved in from real people who used Tiny Habits to change their lives. And I love the exercises on each chapter! I have been practicing Tiny Habits since 2018, and this book is full of new discoveries.
Oct 03, 2019 rated it it was amazing
This book breaks new ground to help in all areas of life where we want better results: personal, professional, health, relationships, and beyond. I've been following BJ Fogg's work because of my professional career but when I applied this system to my personal life it paid dividends. TINY HABITS has helped me personally (have you tried the free, 5-day program?) and this book shows how it fits into Fogg's system of "Behavior Design." This approach to habits (and changing in ways you care about) i ...more
Dec 22, 2019 rated it it was amazing
I haven't actually tried the method yet, but the book was an engaging read and science-based in terms of its recommendations. I intend to give tiny habits a try at some point.

The charts and graphs were very helpful for understanding the method.

Overall, good read. Also, inclusive, which helped keep my attention.

Read as an ARC copy.
Jan 16, 2020 rated it it was amazing
Can't recommend this book enough. A masterclass on starting the tiny ball of snow on the hill that momentum grows into something huge. ...more
Jennifer Brown
Dec 29, 2019 rated it it was amazing
Recommends it for: Anyone, especially those who have been struggling to turn bad habits into positive ones.
Recommended to Jennifer by: A friend
The title nails it. This book gives you all of the tools to tweak those areas you've wanted to change and make those changes stick. I was of the old mindset that it took 21 days to create a habit, this book turns that theory on its side. So good I'm going to read it again! ...more
Walker Walker
May 08, 2019 rated it really liked it
Pros: This book will provide steps on how to slow down and take steps towards your goals. It will show you the way to break your daily routine down to a slower pace where you can see the fruits of your labor and that's a bonus. Sometimes, we are so eager to get going and do things to the point where we miss the purpose. Tiny habits will help you find the way towards enjoyment again. For instance, I am so used to skipping breakfast because I simply do not have time to fix it in the morning. Howev ...more
Conor Grennan
Jan 28, 2020 rated it it was amazing  ·  review of another edition
Best book!!

I have already gifted this 4 times and told all my work colleagues about it. And I’m teaching our kids the concept of Shine. You have got to read this book. It will change your life! Or rather, YOU will change your life with the tools in this incredible book. Thank you BJ Fogg for the hard work in putting this together and to Denny for all you must have done in support of this goal too!
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BJ Fogg, PhD, is the founder and director of the Behavior Design Lab at Stanford University, where he has directed lab research for over 20 years.

In addition to his research on human behavior, Fogg teaches industry innovators how to create successful products. His favorite professional training is the "Behavior Design Boot Camp," which he teaches once a month.

His book Tiny Habits is a New York T

News & Interviews

Kazuo Ishiguro insists he’s an optimist about technology.  “I'm not one of these people who thinks it's going to come and destroy us,” he...
197 likes · 23 comments
“In order to design successful habits and change your behaviors, you should do three things. Stop judging yourself. Take your aspirations and break them down into tiny behaviors. Embrace mistakes as discoveries and use them to move forward.” 6 likes
“So many frustrating family dynamics and workplace dramas erupt because of the misplaced belief that manipulation motivation is the key to changing behavior. But now you know that simplicity is what reliably changes behavior.” 2 likes
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