BJ Fogg Tiny Habits Recipe

What is BJ Fogg Tiny Habits Recipe?

The most scientifically rigorous habit formation method: anchor a tiny new behavior (under 30 seconds) to an existing routine, then celebrate immediately. Emotion creates habit, not repetition. Backed by 20 years of Stanford research.

Is there evidence for it?

How do you do BJ Fogg Tiny Habits Recipe?

1. 1.Pick a habit you want and SHRINK it to 30 seconds or less (don't 'exercise daily' — instead 'do 2 push-ups')
2. 2.Find your anchor: an existing routine that happens reliably. 'After I pour my morning coffee...' or 'After I sit down at my desk...'
3. 3.Write the recipe: 'After I [ANCHOR], I will [TINY BEHAVIOR]'. Example: 'After I pour my coffee, I will write one sentence in my journal'
4. 4.CELEBRATE immediately after doing it: fist pump, say 'yes!', do a little dance. The positive emotion is what wires the habit into your brain
5. 5.Once the tiny version is automatic (1-2 weeks), let it naturally grow. 2 push-ups become 5, then 10. But never force the expansion

How long does it take?

30 seconds per habit.

Is it hard to start?

easy.

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