Tiny Habits Summary of Key Ideas and Review - B.J. Fogg

“Tiny Habits: The Small Changes That Change Everything” is a self-help book written by B.J. Fogg, a behavior scientist at Stanford University. The book is all about how to create new habits in your life and make positive changes that stick.

Fogg’s central premise is that the best way to create lasting change is to start with small, achievable habits. By breaking down big goals into tiny, easy-to-accomplish habits, you can gradually build momentum and create lasting change in your life.

Throughout the book, Fogg shares his “Tiny Habits” method, which involves identifying the specific behaviors you want to change, breaking them down into small, achievable habits, and then celebrating your successes along the way. He also discusses the importance of motivation, environment, and social support in creating lasting habits.

This book is a must-read and offers a practical and actionable approach to creating positive change in your life. Fogg’s insights are based on years of research and experimentation, and he offers a wealth of practical tips and advice to help readers achieve their goals. If you’re looking to make positive changes in your life and create lasting habits, this book is definitely worth checking out.

Idea 1: Tiny habits are small, simple, and easy-to-accomplish behaviors that you can integrate into your daily routine to create lasting change

When it comes to making changes in our lives, we often think we need to take big, dramatic actions to see results. We set lofty goals, make grand plans, and try to overhaul our entire existence overnight. But according to B.J. Fogg, a renowned behavioral scientist, that’s not the best way to make lasting changes. Instead, he suggests focusing on tiny habits.

What exactly are tiny habits? They’re exactly what they sound like: small, simple, and easy-to-accomplish behaviors that you can integrate into your daily routine. The idea is that by starting with tiny habits, you can build momentum and create lasting change in your life.

But why do tiny habits work? According to Fogg, there are three main reasons:

They’re easy to do. By starting with tiny habits, you’re more likely to actually do them. If you set a goal to go to the gym for an hour every day, it can be overwhelming and intimidating. But if you start with something as simple as doing five push-ups every morning, it’s much easier to get started.

They create positive momentum. When you start doing tiny habits, you start to create a sense of momentum and accomplishment. Even if it’s something as small as flossing one tooth every day, you’ll start to feel good about yourself and your ability to make changes in your life.

They lead to bigger changes over time. By starting with tiny habits, you’re laying the foundation for bigger changes down the line. Once you’ve established the habit of doing five push-ups every morning, you might feel ready to increase that to ten or start adding other exercises to your routine.

How do you actually create tiny habits?

Fogg recommends using a simple formula: after [current habit], I will [tiny new habit]. For example, if you already brush your teeth every morning, you might add the tiny habit of doing ten jumping jacks afterwards.

It’s important to start with habits that are truly tiny—something that takes less than 30 seconds to do. That might sound too easy, but remember, the goal is to establish a habit that you’ll actually stick with. Once you’ve established the habit, you can start to increase the difficulty or add other habits to your routine.

The key to making tiny habits work is consistency. You need to commit to doing the habit every day, even if it’s just for a few seconds. Over time, you’ll start to see the benefits of your tiny habits and be motivated to continue making changes in your life.

If you’re looking to make lasting changes in your life, don’t underestimate the power of tiny habits. Just start small and build momentum; by doing this, you will create a foundation for bigger changes down the line.

Idea 2: To create lasting habits, you need to focus on changing your behavior, not your beliefs or motivations

If you’re looking to make changes in your life, chances are you’ve come across the concept of habits. Habits are the small actions we take every day that, over time, become automatic and shape our lives.

But creating new habits isn’t the easiest task in the world, and many people struggle to make lasting changes. That’s where B.J. Fogg’s idea comes in: to create lasting habits, you need to focus on changing your behavior, not your beliefs or motivations.

In his book “Tiny Habits,” Fogg argues that behavior change is the key to creating new habits. While many people think that changing their beliefs or motivations will lead to long-term changes in their behavior, Fogg believes that this approach is flawed.

Instead, he suggests that by focusing on small, easy-to-do behaviors, we can create lasting habits that stick.

But why is it that focusing on changing beliefs and motivations doesn’t work?

For B.J. Fogg, it’s because these factors are often beyond our control. Our beliefs and motivations are shaped by a wide range of factors, including our upbringing, social environment, and personal experiences. Trying to change these factors can be difficult, if not impossible.

Now, if we think about it, changing our behavior is something that we can control. By focusing on small behaviors that are easy to do, we can create a sense of momentum and build up to larger changes over time.

For example, if you want to start exercising regularly, Fogg suggests starting with a tiny habit like doing one push-up each day. This may seem too small to make a difference, but over time, it can build up to a larger habit of daily exercise.

Another benefit of focusing on behavior change is that it can lead to a shift in beliefs and motivations over time. As we start to see the positive effects of our new habits, we may begin to believe that we are capable of making lasting changes in our lives. This shift in beliefs can then reinforce our new habits and help them stick.

And as you might have guessed by now, changing our behavior isn’t going to be an easy endeavor. Fogg acknowledges that creating new habits takes effort and dedication. But by focusing on small, easy-to-do behaviors, we can make lasting changes that have a big impact on our lives. So, if you’re looking to create new habits, remember: focus on changing your behavior, not your beliefs or motivations.

Idea 3: Habits are best formed through repetition and consistency rather than relying on willpower or motivation

Habits are the foundation of our lives. They define who we are, how we think, and what we do. But forming new habits is tough, isn’t it? We try, we fail, we try again, and we still fail. It’s a vicious cycle that seems never-ending. But what if I told you that you don’t need willpower or motivation to form new habits? That’s right; according to B.J. Fogg, habits are best formed through repetition and consistency.

The author emphasizes that willpower and motivation are overrated when it comes to habit formation. Sure, they can help you get started, but they’re not sustainable in the long run. The problem with relying on willpower and motivation is that they’re finite resources. You can only use them for so long before you run out of steam. And when that happens, you’re back to square one.

So, you may be thinking, what’s the alternative?

Well, my friend, Repetition and consistency. Fogg argues that by doing something repeatedly and consistently, it eventually becomes a habit. Habits, by definition, are automatic behaviors that we do without thinking.

And the only way to make something automatic is to do it over and over again until it becomes second nature.

But wait, there’s a catch. Fogg also stresses that the key to forming new habits through repetition and consistency is to start small. He calls this the “tiny habits” approach. Instead of trying to overhaul your entire life all at once, you focus on making small changes that are easy to stick to.

For example, instead of committing to an hour-long workout every day, you start by doing just one push-up. It may sound silly, but it works. By starting small, you build momentum and confidence, which make it easier to stick to your habit over time.

Fogg also highlights the importance of celebrating small wins. When you do something consistently, no matter how small, it’s worth celebrating. Celebrating your progress reinforces the behavior and makes it more likely that you’ll stick to it in the future.

In fewer words? Forming new habits through repetition and consistency is a more effective approach than relying on willpower and motivation. By starting small and celebrating small wins, you can build momentum and confidence, which will help you stick to your habits over time. So, if you’re struggling to form new habits, remember to keep it simple, start small, and celebrate your progress.

Idea 4: It’s important to start with small, easy-to-accomplish habits that you can build on over time

When it comes to building good habits, there’s no one-size-fits-all approach. However, B.J. Fogg’s concept of starting with small, easy-to-accomplish habits that you can build on over time is a simple and effective way to create lasting change in your life.

He argues that instead of trying to make big changes all at once, we should start with tiny, achievable habits that are easy to accomplish. By doing this, we create momentum and build confidence, making it easier to tackle more significant changes down the line.

So, what exactly does Fogg mean by “tiny habits”?

Essentially, he suggests that you identify a specific behavior you want to adopt and then break it down into a small, easy-to-accomplish action. For instance, if you want to start exercising regularly, instead of committing to an hour-long workout every day, you could start by doing just one push-up or stretching for 30 seconds.

The idea behind this approach is that by starting with something so small, it’s almost impossible to fail. And when you do succeed, even in a tiny way, you create a sense of accomplishment and positive reinforcement that can be incredibly motivating.

Once you’ve established your tiny habit, the next step is to anchor it to an existing routine.

For example, you might do your one push-up after brushing your teeth in the morning. By linking your new habit to something you already do regularly, you increase the chances that you’ll stick with it.

Over time, as your tiny habit becomes more automatic, you can start to build on it. You might add an extra push-up or increase your stretching time by a few seconds. By making these gradual adjustments, you’re creating a sustainable habit that’s much more likely to stick than if you had tried to make a big change all at once.

Fogg’s approach to habit formation is grounded in behavioral science, but it’s also incredibly practical and accessible. Anyone can start with a tiny habit, and the small wins that come with it can be incredibly motivating.

Plus, by focusing on small changes over time, you’re much more likely to create lasting change in your life.

So if you’re looking to build new habits or break old ones, consider taking a cue from B.J. Fogg and starting small. Whether it’s doing one push-up a day or flossing just one tooth, the key is to find a tiny habit that’s easy to accomplish and build on it over time. With a little persistence and patience, you might be surprised at just how much you can achieve.

Idea 5: You should celebrate your successes and use positive reinforcement to reinforce new habits

In this part of the book, BJ Fogg explains that celebrating your successes and using positive reinforcement can be instrumental in reinforcing new habits. In essence, his idea is simple: by focusing on your wins and rewarding yourself for your achievements, you can create a positive feedback loop that makes it easier to maintain new habits and achieve your goals.

The concept of positive reinforcement is nothing new in the world of behavioral psychology. In fact, it’s been used for decades to help people modify their behavior in various ways. However, what Fogg brings to the table is his unique approach to making positive reinforcement work for you in the context of creating new habits.

At the heart of Fogg’s philosophy is the idea that you need to start small. You should aim to establish tiny habits that are easy to achieve rather than trying to make sweeping changes that require a lot of effort and commitment.

Remember?  Start small, build momentum, and gradually increase the difficulty of your habits over time.

When you do succeed in establishing a new habit, Fogg suggests that you celebrate your success in a meaningful way. This could mean treating yourself to a favorite snack, taking a relaxing bath, or even just giving yourself a pat on the back.

If you celebrate your success, you create a positive emotional association with your new habit, which makes it more likely that you’ll continue to do it in the future.

Fogg also emphasizes the importance of positive self-talk. When you’re trying to establish a new habit, it’s easy to get discouraged or frustrated when things don’t go as planned. However, by focusing on the positive and reminding yourself of your successes, you can stay motivated and continue to make progress.

Another important aspect of Fogg’s approach is the idea of flexibility. He encourages people to be adaptable and willing to adjust their habits as needed. If something isn’t working, don’t be afraid to try something new or make changes to your approach. By being flexible, you can avoid getting stuck in a rut and keep making progress towards your goals.

Let’s recap?

Fogg’s approach to celebrating successes and using positive reinforcement to reinforce new habits can be both powerful and essential for anyone looking to make positive changes in their life. By starting small, celebrating your successes, and staying flexible, you can build momentum and make lasting changes that will help you achieve your goals.

So why not give it a try and see how it works for you? Who knows? You might just surprise yourself.

Idea 6: It’s helpful to anchor new habits to existing behaviors or routines

To put it simply, anchoring a new habit means pairing it with an existing behavior or routine that you already do without thinking about it. This way, you don’t have to consciously remember to do the new habit—it becomes automatic and part of your existing routine.

For example, let’s say you want to start flossing your teeth every night before bed. If you try to remember to do it on your own, you might forget or put it off. But if you anchor flossing to an existing behavior—like brushing your teeth—you’ll be more likely to remember to do it.

So you might make a rule for yourself that says, “After I brush my teeth at night, I will floss one tooth.” This way, flossing becomes part of your already-established routine of brushing your teeth, and it’s easier to remember to do.

Another example might be if you want to start doing push-ups every morning. If you’re not used to exercising regularly, it might be hard to remember to do it every day.

But if you anchor push-ups to an existing behavior—like getting out of bed—you’ll be more likely to remember to do them. So you might make a rule for yourself that says, “After I get out of bed in the morning, I will do five push-ups.” This way, push-ups become part of your already-established morning routine of getting out of bed, and it’s easier to remember to do them.

The idea behind anchoring habits is that it takes advantage of our existing behaviors and routines to make it easier to build new habits. By pairing a new habit with an existing behavior, you don’t have to rely on willpower or motivation to remember to do it—it becomes part of your routine and something you do automatically without thinking about it.

But keep in mind, dear reader, that anchoring habits is just one of many strategies for building new habits. But it’s a simple and effective way to make it easier to remember to do the things we want to do.

The next time you’re trying to build a new habit, think about how you can anchor it to an existing behavior or routine.

Idea 7: You can use environmental cues to remind yourself to perform new habits

“Environmental cues” can be defined as any triggers in your environment that prompt you to take action. For example, if you always brush your teeth after you shower, the act of showering becomes an environmental cue that reminds you to brush your teeth.

But here’s where it gets interesting: You can deliberately create new environmental cues to help you form new habits. Let’s say you want to start doing a quick 5-minute meditation every morning. You could choose an existing environmental cue, like brewing your morning coffee, and use that as a reminder to meditate.

Or you could create a new environmental cue, like placing your meditation cushion next to your bed so you see it first thing in the morning.

The beauty of this approach is that it takes advantage of your brain’s natural tendency to respond to cues in your environment. Rather than relying solely on willpower or motivation to adopt a new habit, you’re essentially outsourcing the reminder to your surroundings.

But wait, there are some caveats to keep in mind. First, not all environmental cues are created equal. Some may be too weak or too subtle to really have an impact, while others may be too distracting or confusing. It may take some trial and error to find the right cue that works for you.

Second, environmental cues alone won’t guarantee success. You still need to be committed to the habit and willing to put in the effort to make it stick. But by using environmental cues to nudge yourself in the right direction, you’re setting yourself up for success and making it easier to follow through on your goals.

Now that you know that, before trying to adopt a new habit, think about how you can use environmental cues to help you along the way. Whether it’s placing your running shoes by the door or setting a reminder on your phone to stretch every hour, a little bit of environmental design can go a long way in building lasting habits.

Idea 8: Social support and accountability can be powerful tools in creating new habits

Habits are a part of our everyday lives. We all have good and bad habits that we have developed over time. Some of these habits we are aware of, while others are so deeply ingrained in our behavior that we don’t even realize we are doing them.

Fogg argues that creating new habits can be difficult, but with the help of social support and accountability, we can increase our chances of success. Social support refers to the help and encouragement we receive from others, while accountability means taking responsibility for our actions and being held responsible for them.

The idea behind social support is that having someone to encourage us and provide us with feedback can help us stay motivated and on track. When we know that others are rooting for us and cheering us on, it can give us the extra push we need to keep going, even when things get tough.

How about accountability? Well, it can help us stay committed to our goals. When we make a commitment to someone else, we are more likely to follow through with it. This is because we don’t want to let the other person down, and we don’t want to be seen as unreliable.

Fogg suggests that we can use these two concepts to create new habits. For example, if you want to start exercising regularly, you could join a fitness group or find a workout buddy. This will provide you with social support and help keep you accountable. Similarly, if you want to eat healthier, you could share your goals with a friend or family member and ask them to check in with you regularly.

But don’t forget that Fogg also emphasizes the importance of starting small. Rather than trying to make big changes all at once, he suggests focusing on tiny habits that are easy to incorporate into your daily routine. This could be something as simple as doing two push-ups every morning or drinking a glass of water before each meal.

You can make changes in your life that will last if you start small, get help from others, and hold yourself accountable. Fogg’s approach is based on the idea that habits are not a matter of willpower but rather a matter of creating the right conditions for success.

Idea 9: You should expect setbacks and use them as opportunities to learn and adjust your approach

B.J. Fogg believes that setbacks are an inevitable part of any habit-building journey. In fact, he encourages his readers to expect them and to use them as opportunities to learn and adjust their approach.

Too complicated? Ok, let’s simplify a little bit. We can say that here the author wants you to embrace your setbacks and view them as a natural part of the process rather than as a failure.

You see, when you’re trying to build a new habit, there will be times when you slip up or fall off the wagon. It’s just a fact of life. But instead of beating yourself up about it or giving up altogether, Fogg suggests that you use these setbacks as learning opportunities.

Let’s say, for example, that you’re trying to establish a new habit of running every morning. You start off strong, but then you miss a day because you oversleep. Instead of feeling defeated and giving up, Fogg would encourage you to ask yourself why you overslept.

Maybe you stayed up too late the night before, or maybe you’re not getting enough sleep in general. Whatever the reason, use that information to adjust your approach. Maybe you need to go to bed earlier or set multiple alarms to ensure you wake up on time. By analyzing your setback and making adjustments, you can set yourself up for success in the long run.

Another reason Fogg encourages you to view setbacks as opportunities to learn is that it helps you develop a growth mindset. Instead of thinking of yourself as a failure when you experience a setback, you can view it as a chance to grow and improve.

This mindset shift can be incredibly powerful and can help you stay motivated and committed to your habit-building journey.

Fogg does agree that setbacks can be discouraging and make it tempting to give up on a habit all together. That’s why he suggests breaking your habit down into tiny, manageable steps that you can easily accomplish, even on your worst days. You can maintain motivation and prevent giving up by celebrating these little victories and emphasizing progress rather than perfection.

Idea 10: The key to lasting change is to create a positive cycle of motivation, behavior, and reward

In other words, you need to create a habit that will motivate you to do something, take action, and then reward yourself for your efforts. Let’s take a closer look at what Fogg means by this idea.

Motivation: The first step in creating lasting change is to find the motivation to do so. Motivation is the force that drives us to take action, and it can come from many different sources. It might be a desire to improve our health, a need to save money, or a goal to achieve a certain level of success.

Behavior: Once you have the motivation to make a change, the next step is to take action. This is where behavior comes in. You need to create a habit that will help you take the necessary steps to achieve your goal. This could be something as simple as going for a walk every day or making a budget and sticking to it.

Reward: The final step in creating a positive cycle of motivation, behavior, and reward is to reward yourself for your efforts. This could be something as simple as giving yourself a pat on the back or treating yourself to something you enjoy. The key is to find a reward that is meaningful to you and that will keep you motivated to continue making progress.

But wait, there is one last thing I want to discuss with you: the importance of self-compassion.

I can tell you that one of the most important things to keep in mind when trying to create lasting change is self-compassion. It’s easy to get discouraged when things don’t go as planned or when we don’t see results right away. But beating ourselves up or giving up altogether isn’t the answer.

Instead, I want to encourage you to be kind to yourself and to celebrate your successes, no matter how small they may be. Focus on the positive and be compassionate with yourself; by doing this, it’ll be much easier to create a positive cycle of motivation, behavior, and reward that will help you achieve your goals.

Who is the book “Tiny Habits” by B.J. Fogg recommended for?

“Tiny Habits” by B.J. Fogg is recommended for anyone who has ever aspired to change their behavior but found themselves struggling to do so. It’s perfect for those who have been on the hamster wheel of self-help and motivational literature and are looking for a fresh approach that isn’t just another “rah-rah” cheerleading session.

If you’re tired of lofty goals that end up feeling impossible to achieve or if you’ve been burned out by the pressure of trying to overhaul your entire life in one fell swoop, then “Tiny Habits” is definitely for you. It’s a book that recognizes the power of small steps and how even the tiniest habits can lead to significant, lasting change over time.

So, whether you’re looking to kick a bad habit, start a new one, or simply find a more sustainable way to achieve your goals, “Tiny Habits” offers practical, science-backed insights that can help you get there. And who doesn’t love a good science-backed strategy? So go ahead and give it a read; your future self will thank you.

About the author

B.J. Fogg is a behavioral scientist, author, and innovator who has dedicated his career to exploring how technology can be used to create positive behavior change. He is the founder and director of the Behavior Design Lab at Stanford University, where he teaches and conducts research on behavior change.

Fogg is perhaps best known for his work on the concept of “persuasive technology,” which involves designing digital tools and products that motivate and empower people to make positive changes in their lives. He has also developed a unique approach to behavior change called “Tiny Habits,” which emphasizes the importance of starting small and making incremental changes to achieve long-term goals.

Fogg is also a sought-after speaker and consultant. He has worked with many companies and organizations to help them make digital products that are more effective and interesting.

He is the author of several books, including “Persuasive Technology: Using Computers to Change What We Think and Do,” and his most recent work, “Tiny Habits: The Small Changes That Change Everything,” has been widely praised for its practical and accessible approach to behavior change.

B.J. Fogg is a leading voice in the field of behavior change, and his work has had a significant impact on the way we think about the role of technology in shaping our habits and behaviors.