Tiny Habits (BJ Fogg Method)

habits · easy · Under 30 seconds per habit

What is Tiny Habits (BJ Fogg Method)?

Make any new behavior stupidly small (under 30 seconds), anchor it to an existing habit, and celebrate immediately. The most effective behavior change system backed by Stanford research.

Is there evidence for it?

EVIDENCEstrong

How do you do Tiny Habits (BJ Fogg Method)?

1.Pick ONE tiny behavior (e.g., one push-up, one sentence of journaling)
2.Find your anchor: 'After I [existing habit], I will [tiny behavior]'
3.Do the tiny version for at least a week — do NOT scale up yet
4.Celebrate immediately after doing it (fist pump, say 'good job', smile)
5.Only after it's automatic (2+ weeks), gradually make it slightly bigger

How long does it take?

Under 30 seconds per habit.

Is it hard to start?

easy.

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Source: BJ Fogg PhD (Stanford Behavior Design Lab)

habits · motivation · productivity · easy

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