Tiny Habits: The Small Changes That Change Everything
why the smallest actions beat motivation every time
About This Book
Change doesn’t have to be a grind. This approach shows you how to design behavior the way an engineer designs a bridge—by working with the real forces that move people. You’ll swap shame and willpower games for simple systems that fit your day: shrink new behaviors to tiny steps, hook them to reliable cues, and use quick celebrations to wire them into your brain. You’ll learn to pick the right actions with a visual method, make them easier with smart tools, and remove friction from your environment. The result is steady progress that feels good and sticks—even when life is busy.About the Author
BJ Fogg, PhD, is a behavior scientist who directs research and teaching on behavior design. His practical frameworks have helped innovators build products used by millions and helped everyday people change health, work, and family routines. He’s known for turning complex psychology into simple steps people can use right away. Beyond academic work, he has coached tens of thousands of learners through behavior change programs and is recognized for coining models that show exactly how motivation, ability, and prompts shape action.
Biggest Takeaway
You’ll quickly create small daily wins that build confidence, turn aspirations into precise actions, and eliminate guesswork about where to start. Expect smoother mornings, calmer evenings, and fewer derailments from the Motivation Monkey. You’ll know how to design prompts that actually work, make hard habits simple using the Ability Chain, and stop unwanted behaviors without drama by removing cues and adding friction. You’ll also learn to rehearse and celebrate effectively so habits wire faster, grow naturally, and multiply across health, productivity, and relationships.
Key Insights from This Book
Explore the most important ideas and learn how to apply them in your life.
Stop blaming willpower and start engineering Motivation Ability Prompt
Anchors are the secret prompts your day already contains
Celebrate fast and on purpose to make habits stick
Pick the right habit with Focus Mapping, not guesswork
Make hard things easy using the Ability Chain and tiny starts
Use better prompts Person fails, Context clutters, Action wins
Untangle bad habits with a three‑phase masterplan
Let tiny wins grow and multiply until identity shifts
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