Tiny Habits: The Small Changes That Change Everything

by B.J. Fogg

With the Tiny Habits method, you focus on small actions that you can do in less than thirty seconds. You will quickly wire in new habits, and then they will grow naturally. Starting tiny means you can begin creating a big change without worrying about the time involved.

After you put your feet on the floor in the morning, immediately say this phrase, “It’s going to be a great day.” As you say these seven words, try to feel optimistic and positive.

The easier a behavior is to do, the more likely the behavior will become habit. This applies to habits we consider “good” and “bad.” It doesn’t matter. Behavior is behavior. It all works the same way.

If you can’t change one component of the Behavior Model (motivation in this case), then you focus on changing the others (ability and prompt).

You follow these steps instead. Try each step in order. If you don’t get results, move to the next step. Check to see if there’s a prompt to do the behavior. See if the person has the ability to do the behavior. See if the person is motivated to do the behavior.

In many cases, you’ll find your lack of doing a behavior is not a motivation issue at all. You can solve for the behavior by finding a good prompt or by making the behavior easier to do.

EXERCISE #1: EXPLORE WAYS TO STOP A HABIT The Fogg Behavior Model applies to all types of behavior change. In this exercise, you’ll explore simple ways to stop a habit. Step 1: Write down three habits that you’d like to stop. Try to be specific. For instance, write “Stop buying soda for lunch” rather than “Stop drinking soda.” Step 2: For each habit, think of ways you might remove (or avoid) the prompt. If you can’t think of anything, that’s okay. Move on to the next step. Step 3: For each habit, think of ways to make it harder to do (ability). Step 4: For each habit, think of ways to reduce your motivation. Step 5: For each habit, select your best solution from steps 2, 3, and 4. Extra Credit: Put your solution into practice.

In Behavior Design we match ourselves with new habits we can do even when we are at our most hurried, unmotivated, and beautifully imperfect. If you can imagine yourself doing the behavior on your hardest day of the week, it’s probably a good match. It’s probably a Golden Behavior.

We should be dreamy about aspirations but not about the behaviors that will get us there.

To review: Clarify your aspiration or outcome, generate a big set of behavior options, and match yourself with specific Golden Behaviors. That’s how you put Behavior Design into practice in your own life. And it’s also how you match yourself with the best habits for doing Tiny Habits.

When you are designing a new habit, you are really designing for consistency. And for that result, you’ll find that simplicity is the key. Or as I like to teach my students: Simplicity changes behavior.

if you don’t notice the prompt, or if the prompt happens at the wrong time, then the behavior won’t happen. That makes prompts a crucial component to get right. Designing a good prompt is a key part of Fogg Maxim #1: Help yourself do what you already want to do.

Morning routines After my feet hit the ground in the morning, I will . . . After I sit up in bed, I will . . . After I turn off my alarm, I will . . . After I pee, I will . . . After I flush the toilet, I will . . . After I turn on the shower, I will . . . After I brush my teeth, I will . . . After I brush my hair, I will . . . After I make my bed, I will . . . After I tie my shoes, I will . . . After I start the coffee maker, I will . . . After I pour myself a cup of coffee, I will . . . After I put my dish in the dishwasher, I will . . . After I feed the dog, I will . . . After I put the key in the ignition of my car, I will . . . Midday (or anytime) routines After I hear my phone ring, I will . . . After I hang up the phone, I will . . . After I drink a cup of coffee, I will . . . After I empty my inbox, I will . . . After I use the bathroom, I will . . . Evening routines After I walk in the door after work, I will . . . After I hang up my keys, I will . . . After I put down my purse, I will . . . After I hang up the dog leash, I will . . . After I sit down to eat, I will . . . After I put my dinner dish in the dishwasher, I will . . . After I start the dishwasher, I will . . . After I turn off the TV, I will . . . After I put my head on my pillow, I will . . .

EXERCISE #3: CREATE PEARL HABITS TO DEAL WITH IRRITANTS IN YOUR LIFE

Emotions create habits. Not repetition. Not frequency. Not fairy dust. Emotions.

The other piece is the intensity of the emotion you feel when you celebrate. This is a one-two punch: you’ve got to celebrate right after the behavior (immediacy), and you need your celebration to feel real (intensity).

Celebration will one day be ranked alongside mindfulness and gratitude as daily practices that contribute most to our overall happiness and well-being. If you learn just one thing from my entire book, I hope it’s this: Celebrate your tiny successes. This one small shift in your life can have a massive impact even when you feel there is no way up or out of your situation. Celebration can be your lifeline.

What is the tiniest habit I could create that would have the most meaning?

When you understand one of my key points—that people change best by feeling good, not by feeling bad—you

The Anatomy of Tiny Habits® 1. ANCHOR MOMENT An existing routine (like brushing your teeth) or an event that happens (like a phone ringing). The Anchor Moment reminds you to do the new Tiny Behavior. 2. NEW TINY BEHA VIOR A simple version of the new habit you want, such as flossing one tooth or doing two push-ups. You do the Tiny Behavior immediately after the Anchor Moment. 3. INSTANT CELEBRATION Something you do to create positive emotions, such as saying, “I did a good job!” You celebrate immediately after doing the new Tiny Behavior. Anchor Behavior Celebration