Books Tiny Habits: The Small Changes That Change Everything  by BJ Fogg PhD (Author)

"Tiny Habits: The Small Changes That Change Everything" by BJ Fogg, PhD, presents a groundbreaking approach to behavior change centered on making habits small, easy, and sustainable. Fogg argues that motivation alone is unreliable, so the key to lasting change is to design habits that require minimal effort and fit naturally into existing routines.

The core of Fogg's method is the Fogg Behavior Model (B=MAP), which asserts that behavior (B) happens when Motivation (M), Ability (A), and a Prompt (P) converge. To build new habits, Fogg recommends starting with tiny behaviors that take less than 30 seconds, anchoring them to existing actions (like brushing teeth), and celebrating immediately to create positive emotion attached to the habit.

The book outlines a seven-step process:

Clarify aspirations and desired behaviors.

Design tiny, doable versions of the behaviors.

Find strong anchors or prompts in daily life.

Celebrate each success to reinforce the habit.

Troubleshoot obstacles by adjusting ability or prompts rather than motivation.

Let habits grow naturally and multiply.

Expand and iterate as confidence builds.