Tiny Habits: The Small Changes That Change Everything
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- Type：Epub+TxT+PDF+Mobi
- Create Date：2021-03-27 08:13:46
- Update Date：2025-09-07
- Status：finish
- Author：B.J. Fogg
- ISBN：0753553244
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Summary
Improving your life is much easier than you think。 Whether it’s losing weight， sleeping more， or restoring your work/life balance – the secret is to start small。
For years， we’ve been told that being more healthy and productive is a matter of willpower: that we should follow the latest fad and make constant changes to our lifestyles。 But whether in our diets， fitness plans or jobs， radical overhauls never work。 Instead we should start with quick wins — and embed new， tiny habits into our everyday routines。
The world expert on this is Silicon Valley legend BJ Fogg， pioneering research psychologist and founder of the iconic Behaviour Design Lab at Stanford。 Now anyone can use his science-based approach to make changes that are simple to achieve and sticky enough to last。
In the hugely anticipated Tiny Habits， BJ Fogg shows us how to change our lives for the better， one tiny habit at a time。 Based on twenty years research and his experience coaching over 40，000 people， it cracks the code of habit formation。 Focus on what is easy to change， not what is hard; focus on what you want to do， not what you should do。 At the heart of this is a startling truth — that creating happier， healthier lives can be easy， and surprisingly fun。
For years， we’ve been told that being more healthy and productive is a matter of willpower: that we should follow the latest fad and make constant changes to our lifestyles。 But whether in our diets， fitness plans or jobs， radical overhauls never work。 Instead we should start with quick wins — and embed new， tiny habits into our everyday routines。
The world expert on this is Silicon Valley legend BJ Fogg， pioneering research psychologist and founder of the iconic Behaviour Design Lab at Stanford。 Now anyone can use his science-based approach to make changes that are simple to achieve and sticky enough to last。
In the hugely anticipated Tiny Habits， BJ Fogg shows us how to change our lives for the better， one tiny habit at a time。 Based on twenty years research and his experience coaching over 40，000 people， it cracks the code of habit formation。 Focus on what is easy to change， not what is hard; focus on what you want to do， not what you should do。 At the heart of this is a startling truth — that creating happier， healthier lives can be easy， and surprisingly fun。
Reviews
Allie
，
While a bit wordier than I found necessary， the author has a great point and method that seems achievable and applicable。 I’ve already started flossing daily。 :）
Shuva
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Great book with compelling stories and practical tips。
Agatha Pan
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Straight up 5-stars， an amazing self-help book as the author states various types of methods in one simple concept all in the same system。 It is very easy to understand if you're not a heavy reader and the author even have tons of I-think maps to guide you throughout your reading journey。 I am already starting out my tiny habits and although the seeds haven't solidly planted on the soil， I am still trying to keep up with the new routines in my life， it works for everyone in any any time， anywher Straight up 5-stars， an amazing self-help book as the author states various types of methods in one simple concept all in the same system。 It is very easy to understand if you're not a heavy reader and the author even have tons of I-think maps to guide you throughout your reading journey。 I am already starting out my tiny habits and although the seeds haven't solidly planted on the soil， I am still trying to keep up with the new routines in my life， it works for everyone in any any time， anywhere in any situation and that is what I like about this book。 It stretches out your thinking zone。 。。。more
Nakiya
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This book took SO LONG TO READ。 probably was not smart to leave it for my bedtime reading lol。 There was a lot of information， a lot that went straight into my brain and then out again， but the main points of Tiny Habits really intrigue me and I find myself thinking about them a lot as I go through my day。 I plan to try many of his methods out！
Nikki Heyworth
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The best development book I have read，and I’ve read hundreds。 BJ takes something quite abstract - the desire to change - and breaks it down into a practical， tangible relatable and well researched process。 I can see loads of applications for this。
Francisco Ravenclaw
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Great ideas， terrible examples。
Eddie Lee
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I like the modularity of the approach but felt Atomic Habits was more crisply and clearly written。
Cherie
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A must read。 Provides tools to accomplish goals that seem elusive。
KHoopMan
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Anchor moment + tiny new behavior = change over time
Stephanie Miller
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Some of it was a little hard to follow。 I think I’d have had an easier time if I actually had put in the energy of writing out my own situations and applied myself to it。 Reading this book is not enough。 Definitely need to do some journaling and get into it
Jackeline G Nowell
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3 1/2 stars。 The advice in the book is so simple， yet brilliant。 My main complaint is how repetitive it is， but I understand that he really wanted to drive the point home。 Overall it is easy to remember and B。J did a great job at explaining the reasoning behind his arguments。
Matthew
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This is a fine topic as a guest on a podcast- but as a full length book it was stretched。
Andy
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This is the best book I’ve read on habits！ Both of my kids will be reading this when they get older。Key takeaways/action items:After my feet hit the floor in the morning， I will practice the Maui habitAfter I brush my teeth， I will flossAfter I pee， I will do 2 pushupsAfter I turn on the stove， I will praySuperFridge habitStarted drinking a gallon of water 5 days a week after doing 2 post pee pushupsMAP: Motivation， Ability， Prompt & ABC: Ability， Behavior， CelebrationIf you learn one thing from This is the best book I’ve read on habits！ Both of my kids will be reading this when they get older。Key takeaways/action items:After my feet hit the floor in the morning， I will practice the Maui habitAfter I brush my teeth， I will flossAfter I pee， I will do 2 pushupsAfter I turn on the stove， I will praySuperFridge habitStarted drinking a gallon of water 5 days a week after doing 2 post pee pushupsMAP: Motivation， Ability， Prompt & ABC: Ability， Behavior， CelebrationIf you learn one thing from the entire book， it’s this: Celebrate your tiny successes。 Celebration is the most important skill for creating new habits。 Emotions create habits。 There’s a direct connection between what you feel when you do a behavior and the likelihood that you will repeat hat behavior in the futureAim for specific behaviors， not aspirations or outcomesPeople change best by feeling good， not by feeling badMy favorite quote from this book:“Motivation is like a party animal friend; great for a night out， but not someone you’d rely on to pick you up from the airport。” 。。。more
Hemant Marothia
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The book is full of technical points about habit formation with lucid illustrations。 This is my fourth book for the topic habit and it is worthwhile reading the book。
Kathie Newell
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This book was WAY MORE than I needed it to be！！ WOW！ 😬。 If you want to learn everything there is to know about behavior modification， this is the book for you。 But it was way too deep for the small changes I was hoping to work on。
Nam A
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Good read to understand how we can form habits or break them。 Though a larger book， I felt it was presented in a fairly concise way。
Brooke
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Great concept， over written book。 I really enjoyed learning about Tiny Habits and plan to incorporate them into my life。 I did not enjoy reading this book though。 It was too lengthy for the information provided and I found myself losing engagement。 I would’ve enjoyed it more if the information was more succinct and/or engaging。
Csimplot Simplot
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Excellent book！！！
Steven Haiser
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Very informative but a slow readI think this information is so important。 There are so many moving parts through the book。 I actually thought James Clear’s ， Atomic Habits was an easier book to read。 I am sure James used this material as source material。 That being said I believe if you start slow you can benefit from this book。
Siobhan O
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Atomic Habits is my holy grail for habit design but this book is a very close second。 I really like the concept of starting small with behaviours and Fogg talks about celebration when you complete even the smallest habit。 I hadn’t thought of the celebration piece before and the impact it can have so that was a huge learning from this book。 Definitely would recommend if you are looking at improving your life through habits。
Mary Capps
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Never received my copy。 Reported its non-arrival - still nothing。
Lanre Dahunsi
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“The essence of Tiny Habits is this: Take a behavior you want， make it tiny， find where it fits naturally in your life， and nurture its growth。 If you want to create long-term change， it’s best to start small。” There are only three things we can do that will create lasting change: Have an epiphany， change our environment， or change our habits in tiny waysIn order to design successful habits and change your behaviors， you should do three things。Stop judging yourself。Take your aspirations and brea “The essence of Tiny Habits is this: Take a behavior you want， make it tiny， find where it fits naturally in your life， and nurture its growth。 If you want to create long-term change， it’s best to start small。” There are only three things we can do that will create lasting change: Have an epiphany， change our environment， or change our habits in tiny waysIn 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。Imagine a big plant with small roots。 When a powerful wind kicks up， the big plant might topple over because it’s not held firmly in place。 And that’s how habit formation works。 If you start with a big behavior that’s hard to do， the design is unstable; it’s like a large plant with shallow roots。 When a storm comes into your life， your big habit is at risk。 However， a habit that is easy to do can weather a storm like flexible sprouts， and it can then grow deeper and stronger roots。So if you haven’t gotten off the couch in a year， don’t start with seven minutes of strenuous activity。 Start tiny instead。 Shore up the weakest link in your Ability Chain by making your new workout habit radically easy to do。 Scale back to doing one wall push-up。 Just one。 When you run into a setback—a cold， for instance—you can still manage to do one wall push-up， stuffy nose and all。 By going tiny， you create consistency; by staying tiny， you get your new habit firmly rooted。Behavior Design: comprehensive system for thinking clearly about human behavior and for designing simple ways to transform your life。TINY IS FAST“Time。 There’s never enough of it， and we always want more of it。”We feel so pressed for time。 This pressure leads to a scarcity mindset—we believe that there will never be enough time， so we say no to changes because we feel like we don’t have the hours to cultivate new positive habits。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。The more stressed you are and the less time you have， the more appropriate this method is for you。 No matter how much you want to cultivate a healthy habit， you won’t be able to do it reliably if you start big。 When you go big， the new habit probably won’t stick。 In many people’s lives， tiny isn’t just the best option， it might be the only option。 The Maui HabitAfter 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。Think of the Maui Habit as a simple practice you do each morning in about three seconds。 This will show you how easy it is to get started， and it will help you learn the single most important skill in behavior change—feeling successful。TINY CAN GROW BIGWe live in an aspiration-driven culture that is rooted in instant gratification。 We find it difficult to enact or even accept incremental progress。 Which is exactly what you need to cultivate meaningful long-term change。 People get frustrated and demoralized when things don’t happen quickly。 It’s natural。 It’s normal。 But it’s another way we’re set up to fail。One tiny action， one small bite， might feel insignificant at first， but it allows you to gain the momentum you need to ramp up to bigger challenges and faster progress。 The next thing you know， you’ve eaten the whole whale。TINY IS TRANSFORMATIVEWith the Tiny Habits method， you celebrate successes no matter how small they are。 This is how we take advantage of our neurochemistry and quickly turn deliberate actions into automatic habits。 Feeling successful helps us wire in new habits， and it motivates us to do more。With Tiny Habits， you also learn how to feel good in your life。 The ability to pat yourself on the back instead of beat yourself up grows solid， life-changing roots。The ABC Anatomy of Tiny Habits1。 ANCHOR MOMENTAn 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 BEHAVIORA 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 CELEBRATIONSomething you do to create positive emotions， such as saying， “I did a good job！” You celebrate immediately after doing the new Tiny Behavior。“When you don’t know the answers， riddles seem hard to solve。 But once you see the answer， the solution seems obvious。”The Fogg Behavior Model“You can change your life by changing your behaviors。 You know that。 But what you may not know is that only three variables drive those behaviors。”BMAPA behavior happens when the three elements of MAP—Motivation， Ability， and Prompt—come together at the same moment。“Behaviors are like bicycles。 They can look different， but the core mechanisms are the same。 Wheels。 Brakes。 Pedals”Motivation is your desire to do the behavior。Ability is your capacity to do the behavior。 AndPrompt is your cue to do the behavior。“Remember， for a behavior （B） to occur， three elements must converge at the same moment: Motivation， Ability， and Prompt。”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）。 Three Steps for Troubleshooting a BehaviorTry 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。。 Motivation and ability work together like teammatesYou need to have both motivation and ability for a behavior to land above the Action Line， but motivation and ability can work together like teammates。 If one is weak， the other needs to be strong to get you above the curve。 In other words: The amount you have of one affects the amount you need of the other。 Understanding the relationship of motivation and ability opens the door to new ways of analyzing and designing behaviors。 If you have only a little bit of one， then you need more of the other—i。e。， they compensate each other。The Motivation Monkey。The Motivation Monkey tricks us into setting unreasonable goals。 He can sometimes help us reach amazing heights， but he will often abandon us when we need him most。 The Motivation Monkey’s traps are stealthy and numerous。 They catch you whether you’re facing a big project or attempting to change your habits。“Motivation is like a party-animal friend。 Great for a night out， but not someone you would rely on to pick you up from the airport。 You must understand its role and its limitations， then pick behaviors that don’t rely on such a fickle friend。”Aspirations， Outcomes， and Behaviors。Aspirations are abstract desires， like wanting your kids to succeed in school。Outcomes are more measurable， like getting straight As second semester。 Both of these are great places to start the process of Behavior Design。But aspirations and outcomes are not behaviors。A behavior is something you can do right now or at another specific point in time。 You can turn off your phone。 You can eat a carrot。 You can open a textbook and read five pages。 These are actions that you can do at any given moment。In contrast， you can’t achieve an aspiration or outcome at any given moment。 You cannot suddenly get better sleep。 You cannot lose twelve pounds at dinner tonight。 You can only achieve aspirations and outcomes over time if you execute the right specific behaviors。 。。。more
Hailey Crowel
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I think the principles of this book are solid and I've incorporated some of them into my life successfully。 That said， this book is entirely too long。 Large sections of it felt like Fogg wrote them just to pat himself on the back。 Could have cut out 75+ pages and just distilled this down to the tactics and some examples。 I think the principles of this book are solid and I've incorporated some of them into my life successfully。 That said， this book is entirely too long。 Large sections of it felt like Fogg wrote them just to pat himself on the back。 Could have cut out 75+ pages and just distilled this down to the tactics and some examples。 。。。more
MacKenzie Green
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There’s a reason this is the book that so many people quote and reference。 Repetitive at times， but no less impactful。 Highly suggest finding a podcast episode or YouTube video to watch/listen to along side this so that you can spoil the ending and what BJ wants you to gain from the book。
Shay Freeman
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Read this from the library ebook。 I am all about small changes and habits and have been on this course for a while。 This book was so good with how to and steps to do this I ordered off of Amazon。 In this way I can write in the book and write out the exercises and use as reference in my personal library。 Excellent！
Jono
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A very great book from Stanford behavior researcher on how to acheive your aspirations through tiny changes。 He describes how to create new habits by finding the "golden behavior" that matches the scale and difficulty for you。This book is full of useful stories - I really like the emphasis on celebrating each win A very great book from Stanford behavior researcher on how to acheive your aspirations through tiny changes。 He describes how to create new habits by finding the "golden behavior" that matches the scale and difficulty for you。This book is full of useful stories - I really like the emphasis on celebrating each win 。。。more
Courtney
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I really enjoyed this book， it breaks down big changes you want to make in your life into tiny actionable steps/habits that you can easily tag on to other habits you are already doing on a daily basis。 Lots of good information， highly recommend completing the activities that BJ Fogg describes as you go through reading the book。
Briana
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This book was truly transformative for me。 I’ve read many books on habit formation， but this book has such easy， practical examples that allow you to create habits that actually stick。 The author explains everything in a way that is clear， and breaks his ideas for habit transformation down so you can tackle any habit no matter how big or small。 I highly recommend this book and it will be one that I reference often！
Cameron
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read about half the book had to stop。 It just was not going anywhere。Small habits make big changes。The Six Big IdeasClarify the aspiration。Explore behavior options。Match with specific behaviors。Start tiny。Find a good prompt。Celebrate successes。Simple three-step formula:Find an Anchor Moment。 Tiny Behavior。 Celebrate Instantly。 Ok tips and tricks but I just could not finish。
Christopher Kaufman
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