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The world’s leading expert on habit formation shows how you can have a happier, healthier life: by starting small.
When it comes to change, TINY IS MIGHTY. Start with two pushups a day, not a two-hour workout; or five deep breaths each morning rather than an hour of meditation. In TINY HABITS, B.J. Fogg brings his experience coaching more than 40,000 people to help you lose weight, de-stress, sleep better, or achieve any goal of your choice. You just need Fogg’s behavior formula: make it easy, make it fit your life, and make it rewarding. Whenever you get in your car, take one yoga breath. Smile. Whenever you get in bed, turn off your phone. Give yourself a high five.
Change can be easy—once it starts, it grows. Let B.J. Fogg show you exactly how.
Fogg (Persuasive Technology), founder and director of the Behavior Design Lab at Stanford University, shares his myth-breaking and persuasive research on habits and human behavior. As a behavioral scientist, he writes, he spent years consulting with companies to create products to help employees and customers live happier, more fulfilled lives. However, after experiencing burnout, Fogg realized he needed to concentrate on developing his own healthy habits. Using his success with weight loss, drastically improved physical fitness, and better productivity, he developed the Fogg Behavior Model, which is built on motivation, simplification, and the correlation between emotion and habit, and summed up as "behavior happens when motivation and ability and prompt converge at the same time." He recommends six steps: clarify the aspiration, explore behavior options, match with specific behaviors, start tiny, find a good prompt, and celebrate successes. For instance, when going through a period of depression, Fogg struggled to maintain a morning routine, so he concentrated on "tiny habits" by setting an intention of brushing his teeth, then flossing, and declaring this a "Victory!" to start the day. This simple routine helped to gradually lift him from depression. Balancing useful practices (including many charts, tables, and graphs) with his own story of personal transformation, Fogg's convincing method will help any reader reconfigure their habits.
Customer ReviewsSee All
This book CAN change your life-
Simple, but revolutionary approach to changing and establishing behavior, battle-tested and based on scientific research. The first thing BJ does is sweep away all the shoulds & judgements we punish ourselves with around our failures to change or do the things we want to do in our lives, and re-frames the process with small yet pivotal steps, and the knowledge that it’s practicing with the process that is the key, and not the amount of moral fiber we may or may not have.
If you’re interested in making changes in your life through joy & celebration, and letting go of the idea that it needs to be difficult, Tiny Habits is the manual we all need.
This is what works
Of all the self-help books I’ve read on a quest to be my best self, what’s shared in this book is WHAT WORKS and has worked for me personally. I discovered what I loved to do using the information shared in this book and now I do it consistently—and I’m happier and healthier now, at 35, than ever before. When you learn this system, you can design for anything you want in your life. This is what works.
THE Guide To Building Successful Habits
BJ Fogg, behavior scientist at Stanford, has finally written the book that has been many years in the making. He explains how our habit’s success is not about willpower or amping up motivation or some arbitrary 21-day duration, but rather it is about choosing habits you actually want, making them very easy to do by scaling them back - especially at first - and celebrating small victories to wire them in. With lots of personal stories, BJ gives context and richness to this informative and encouraging how-to guide. Truly a must-read for people who want to maximize their potential.