The whole book revolves around this one powerful idea: if you want to make lasting changes, start tiny. Like ridiculously tiny. Think flossing one tooth, doing two pushups, or just putting on your workout shoes. Fogg’s research shows that big goals and huge changes often backfire because they’re overwhelming. But small changes? They slide right under the radar of resistance.
BJ Fogg is a behavior scientist from Stanford, and instead of giving us guilt trips or unrealistic goals, he gives us a method that feels natural, kind, and even fun. He calls it the Tiny Habits Method, and it’s based on designing habits so easy you can’t fail — and then growing them over time.
Why Motivation Isn’t Enough
One of the most helpful things he teaches is this: you don’t need more motivation — you need better design.
You know how sometimes you’re super motivated to start a new routine — like exercising, meditating, or journaling — and it goes great for three days… and then fizzles out? That’s because motivation is unreliable. It’s like a wave — it rises and crashes. You can’t count on it long-term.
Instead, Fogg says successful habit formation comes from:
- Anchor it to something you already do (like brushing your teeth).
- Make it tiny and doable (so there’s no resistance).
- Celebrate instantly (to reinforce the behavior with positive emotion).
The Behavior Formula: B = MAP
He uses a simple behavior equation:
Behavior = Motivation + Ability + Prompt
(B = MAP)
Let’s break it down:
- Motivation: your desire to do it. It’s unreliable.
- Ability: how easy it is to do. This is key.
- Prompt: a trigger or reminder to do it. This is often the missing link.
So if you’re not doing a behavior, chances are one of these is missing — especially the prompt. Fogg’s advice? Don’t just “try harder.” Instead, redesign your habit so it fits easily into your day.
🪥 Tiny Habits in Real Life: A Simple Example
Fogg gives lots of simple examples, like his favorite habit:
“After I brush my teeth, I will floss one tooth.”
Why only one? Because it’s so easy that you can’t say no. And once you start — guess what — you often do more. But even if you don’t, that’s fine. You still win. You still showed up. The success is in doing, not in doing a lot.
Another good one:
“After I pour my morning coffee, I will open my journal and write one sentence.”
Small steps remove resistance. And over time, they naturally grow.
Anchoring: Attach New to Old
This is one of my favorite parts of the book — “anchoring”. It means you attach your new habit to something you’re already doing consistently.
Instead of relying on reminders or alarms, Fogg suggests you piggyback on your existing routines. Like:
- After I pee, I will do two squats.
- After I close my laptop, I will take three deep breaths.
- After I feed the dog, I will drink a glass of water.
Your current habits become anchors — and you build from there.
Celebration: Reinforce With Emotion
This one surprised me, but it makes total sense. BJ Fogg says emotion, not repetition, is what wires habits into the brain.
That means when you do your tiny habit, you should celebrate immediately. Not after a week. Not after 30 days. Right then.
Even a simple smile, fist pump, or saying “Yes!” out loud can trigger dopamine — which makes your brain go, “Hey, that felt good. Let’s do it again.”
So if you want your habits to stick, make them feel successful right away.
Habits Grow Naturally, Like Plants
Fogg talks a lot about the idea that tiny habits are like seeds. You plant them small, but they have the potential to grow into something big — naturally and without force.
For example, that one push-up you do after waking up might turn into 10 push-ups in a few weeks — not because you forced yourself, but because your identity shifted. You started to see yourself as someone who exercises.
That’s a big theme in the book too: habits shape identity — and identity reinforces habits. So start small, and let it grow.
Don’t Break Bad Habits. Outshine Them.
You might think, “This is great for building new habits, but what about breaking bad ones?”
Fogg doesn’t focus on guilt or punishment. Instead, he says, design your life so that good habits crowd out the bad ones. Reduce friction for good behavior, and increase friction for bad behavior.
Example:
- If you want to stop checking your phone in bed, charge it in another room.
- Want to drink less soda? Don’t buy it in the first place.
And most importantly — focus on adding good habits rather than obsessing over breaking bad ones. Over time, the positive behaviors start to win.
Life Is Dynamic. Habits Can Be Too.
One of the nicest things about BJ Fogg’s approach is that he gives you permission to adjust. He says it’s okay to change your habits as your life changes.
Unlike rigid routines, the Tiny Habits method is flexible and kind. If you’re having a rough week, just stick to your minimum version. Even if it’s just smiling at yourself in the mirror and saying “I’m trying.”
Success isn’t measured by perfection. It’s measured by consistency, grace, and forward momentum.
Why Tiny Habits Works (Emotionally Too)
Honestly, this book doesn’t just help with productivity or fitness — it helps with self-trust. Every time you do your tiny habit, you tell yourself:
“I can keep a promise to myself. I’m growing. I’m becoming someone better.”
And you’re not relying on punishment, stress, or shame. You’re using hope, design, and small wins.
That’s powerful.
Final Thoughts: What I’d Tell You as a Friend
If you’re trying to build a new routine — like writing, reading, exercising, meditating, or eating healthy — start way smaller than you think. Seriously. Make it so small it feels silly.
Here’s your cheat sheet:
- Anchor it to something you already do.
- Make it tiny — do one rep, one breath, one sentence.
- Celebrate instantly. Feel good right away.
- Let it grow naturally, if and when it wants to.
- Be kind to yourself when life happens. You can always start again.
BJ Fogg’s method isn’t about discipline or pushing yourself harder. It’s about being gentle, smart, and consistent. And in a world that’s always rushing us to do more, that feels like a breath of fresh air.
In short? Tiny habits = tiny steps + smart anchors + happy feelings → big change.