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All 16 learnings · one per slide
Tiny Habits
BJ Fogg, in bytes
16 key learnings on changing behaviour by starting tiny and celebrating wins.
16 learnings · ~40 sec eachSwipe →
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Tiny Habits, in bytes
16 key learnings from Stanford researcher BJ Fogg's method for building habits through tiny actions anchored to existing routines. Each takes about 40 seconds to read. Swipe, use the arrows, or your keyboard.
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Learning 1
B = MAP
The idea
Behaviour happens when Motivation, Ability and a Prompt come together at the same moment.
Takeaway
If a habit isn't happening, check which of the three is missing.
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Learning 2
The Fogg Behavior Model
The idea
Motivation and ability trade off: hard behaviours need high motivation; easy ones need little.
Takeaway
Make it easy so motivation matters less.
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Learning 3
Motivation Is Unreliable
The idea
Motivation rises and falls. Relying on it to build habits sets you up to fail.
Takeaway
Design for low-motivation days.
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Learning 4
Make It Tiny
The idea
Shrink the habit until it's easy, like flossing one tooth or doing two push-ups.
Try this
Pick a habit and make a version that takes under 30 seconds.
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Learning 5
Starter Steps
The idea
Do just the first step, like putting on running shoes.
Try this
Choose a starter step for a habit.
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Learning 6
Find an Anchor
The idea
Attach the new habit to an existing routine with the recipe: 'After I [anchor], I will [tiny behaviour].'
Example
After I pour my coffee, I'll write one line in my journal.
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Learning 7
Pearl Habits
The idea
Use an irritating moment as a prompt for a positive habit.
Example
When a door slams, take a deep breath.
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Learning 8
Celebrate Immediately
The idea
Right after the behaviour, celebrate to create a positive feeling, which Fogg calls Shine. That emotion wires in the habit.
Try this
Say 'Victory!' or do a fist pump after your tiny habit.
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Learning 9
Find Your Celebration
The idea
Experiment to find a celebration that genuinely creates positive feeling.
Try this
Try three celebrations and keep the one that works.
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Learning 10
Emotions Create Habits
The idea
Fogg argues habits form through emotion, not repetition alone.
Takeaway
Feeling good about a behaviour helps it stick.
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Learning 11
Let It Grow
The idea
Tiny habits naturally grow when the conditions are right. Two push-ups often become ten.
Takeaway
Start small; growth follows.
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Learning 12
Untangle Bad Habits
The idea
To stop a habit, remove the prompt, make the behaviour harder, or reduce motivation, starting with specific, small parts.
Try this
Move your phone charger out of the bedroom.
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Learning 13
Swap, Don't Just Stop
The idea
Replace an unwanted habit with a new behaviour for the same prompt.
Takeaway
Fill the gap.
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Learning 14
Match Habits to You
The idea
Choose 'golden behaviours' that you want to do and can do, not what you think you should do.
Reflect
Which helpful habit would you actually enjoy?
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Learning 15
Be Kind to Yourself
The idea
Fogg argues people change best by feeling good, not by feeling bad.
Takeaway
Encouragement beats self-criticism.
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Learning 16
Change Together
The idea
Help family and colleagues with tiny habits, without judgment.
Takeaway
Change spreads through support.
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All 16 learnings complete
That’s all 16 learnings.
Start so small you can't fail. What's your tiniest version of the habit you want?
Abhay Kumar JaiswalFCA · PMP® · Workday Financeabhayjaiswal.com
Summaries in my own words. Read the book for the full stories.
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Summaries are written in my own words for learning. Read Tiny Habits by BJ Fogg (2019) for the full stories. More Books in Bytes