Tiny Habits: Why Starting Small Makes Lasting Change Easy - BJ Fogg

Book Summary

Tiny Habits is a book written by BJ Fogg, a behavior scientist and researcher at Stanford University. The book was published in 2019 and presents a simple and effective method for creating new habits.
The core idea of Tiny Habits is that small, incremental changes in behavior can lead to lasting changes in habits. Fogg advocates for starting with very small habits that are easy to do, and gradually increasing their complexity and difficulty over time.
The method involves three basic steps: identifying a specific behavior that you want to turn into a habit, finding a way to make it easy to do, and celebrating your successes. Fogg suggests that habits should be tied to existing behaviors and that creating a sense of positive emotion is key to reinforcing the habit.
Fogg also emphasizes the importance of self-compassion and not being too hard on oneself when habits don't stick right away. He encourages readers to see setbacks as opportunities for learning and adjusting their approach.
Overall, Tiny Habits provides a practical and accessible method for creating new habits, based on Fogg's extensive research and experience working with thousands of people to change their behaviors. The book has been praised for its simplicity and effectiveness, and has helped many readers to make positive changes in their lives.

Key Takeaways

Start with small habits: Fogg advocates for starting with tiny, easy-to-do habits that take just a few seconds to complete. This makes it easier to create a habit loop and build momentum.
Anchor new habits to existing behaviors: Tying new habits to existing behaviors can make them more automatic and easier to remember. For example, doing pushups after brushing your teeth.
Celebrate your successes: Fogg emphasizes the importance of creating a positive emotion around new habits by celebrating small wins. This reinforces the habit loop and makes it more likely to stick.
Focus on behavior rather than motivation: Fogg argues that motivation is unreliable and that behavior change is more effective when it's tied to automatic, habitual actions.
Be forgiving: Fogg encourages readers to be kind to themselves and not be too hard on themselves if they slip up or fail to create a new habit right away. He suggests seeing setbacks as opportunities to learn and adjust your approach.
Build on successes: Once you've established a new habit, Fogg suggests gradually increasing its difficulty or adding additional habits that build on your previous successes.
Experiment with different behaviors and rewards: Fogg encourages readers to try out different behaviors and rewards to see what works best for them. He suggests experimenting with the "tiny recipe" of behavior, motivation, and ability to find the right mix for each individual.