Tiny Habits: Small Steps to Big Change with BJ Fogg’s Behavior Model
Imagine waking up each morning, stepping out of bed, and saying to yourself, “Today’s going to be a great day!” Then, you do a quick stretch, a single push-up, and celebrate with a triumphant “YES!” It might sound quirky, but this small routine could be the start of transforming your life. This is the essence of BJ Fogg’s Tiny Habits method—a simple, optimistic approach to building lasting habits that can lead to big changes.
The central question this article answers is: How can we make lasting changes to our behavior in a way that feels easy and sustainable? The answer lies in BJ Fogg’s Behavior Model, a practical framework that shows how small, intentional actions can create powerful, long-term habits. Let’s explore how this method works, why it’s so effective, and how you can use it to bring positive change to your life.
Discovering Tiny Habits
In late 2019, I came across BJ Fogg’s book, Tiny Habits: The Small Changes That Change Everything. Intrigued by its ideas, I pre-ordered it before its January 2020 release. The book promised a fresh way to think about behavior change, and it didn’t disappoint. Along with the book, Fogg offered online sessions where he explained his concepts in detail and answered questions from readers. These sessions were a bonus that made the ideas come alive.
Reading the book and applying its advice was a game-changer. I started practicing small habits, like saying a positive phrase each morning and adding a quick exercise to my routine. These tiny actions felt manageable, and over time, they built my confidence in creating lasting change.
Why Is Changing Behavior So Hard?
Most of us have tried to change our habits—whether it’s exercising more, eating healthier, or staying organized—only to struggle or give up. Why is it so tough? The problem often comes down to relying too much on motivation and willpower. Motivation can fade, and willpower is like a battery that runs out quickly. If you’ve ever promised yourself you’d start running every day, only to skip it when you’re tired or busy, you know what I mean.
BJ Fogg, a behavior scientist at Stanford University, has spent years studying how people change their habits. He argues that motivation alone isn’t enough. Instead, his Behavior Model shows that three things need to come together for a behavior to happen: motivation, ability, and a prompt. If any of these is missing, the behavior won’t stick.
The BJ Fogg Behavior Model: A Simple Formula
Fogg’s Behavior Model is easy to understand and incredibly practical. It’s summed up in a simple equation: Behavior = Motivation × Ability × Prompt. Let’s break it down:
- Motivation: How much you want to do the behavior. Are you excited about it, or is it a chore?
- Ability: How easy or hard the behavior is to do. Is it something you can do without much effort?
- Prompt: The cue or reminder that triggers the behavior. This could be an existing habit, a time of day, or something in your environment.
For a behavior to happen, all three elements need to align. If you’re highly motivated but the task is too hard, you might not do it. If it’s easy but you don’t have a reminder, you’ll forget. Fogg’s model helps you figure out what’s missing so you can fix it.
The Power of Tiny Habits
The Tiny Habits method builds on this model by focusing on small, easy actions that don’t rely on willpower. A Tiny Habit is something you can do in 30 seconds or less, every day, without much effort. For example, instead of committing to a 30-minute workout, you might start with one push-up. Instead of writing a novel, you write one sentence.
The key is to tie your Tiny Habit to an existing routine, which acts as your prompt. For example, “After I brush my teeth, I’ll do one push-up.” Brushing your teeth is already automatic, so it’s a reliable cue to trigger your new habit. This makes the behavior feel effortless and helps it stick.
Why Small Steps Work
Tiny Habits work because they bypass the resistance we often feel when trying new things. Big goals, like running a marathon or writing a book, can feel overwhelming. Your brain might push back, saying, “I’m too tired,” or “I’ll do it tomorrow.” But small actions are so easy that they don’t trigger that resistance. Over time, these tiny actions build momentum, boosting your confidence and making bigger changes feel possible.
Another secret to success is celebration. Fogg emphasizes celebrating every time you complete a Tiny Habit, even if it’s just a mental “Great job!” or a quick fist pump. This positive emotion helps your brain associate the behavior with something good, making it more likely to stick.
Putting Tiny Habits into Practice
Let’s say you want to write more. Instead of aiming to write a chapter a day, start with a Tiny Habit like, “After I pour my morning coffee, I’ll write one sentence.” Then, celebrate by smiling or saying, “Nice work!” Here are a few more examples:
- After I sit at my desk, I’ll take three deep breaths to focus.
- After I turn off my computer, I’ll say one thing I’m grateful for.
- After I finish a meeting, I’ll jot down one thing I learned.
These habits are small, but they add up. You can expand them over time (e.g., write three sentences instead of one) or create multiple Tiny Habits around a goal, like writing, fitness, or staying positive.
Real-Life Examples: Tiny Habits in Action
Tiny Habits can fit into any part of your life. Here are some ideas for different situations:
- For stress relief: “After I feel stressed, I’ll take three deep breaths and say, ‘I’ve got this!’”
- For productivity: “After I open my laptop, I’ll write one task on a sticky note.”
- For relationships: “After I finish dinner, I’ll tell someone I appreciate them.”
During the challenges of 2020, when many of us faced anxiety and disruption, Tiny Habits offered a way to stay grounded. For example, “After I turn off the TV at night, I’ll think of one thing I’m thankful for and smile.” These small actions can bring a sense of control and positivity, even in tough times.
Making Habits Stick
The beauty of Tiny Habits is that they build a skill: the ability to form habits. By starting small, you learn how behavior works and gain confidence in your ability to change. If a habit doesn’t stick, Fogg’s model helps you troubleshoot. Ask yourself:
- Am I motivated enough?
- Is the behavior easy to do?
- Do I have a clear prompt?
If something’s missing, adjust. Maybe the habit is too hard, so make it smaller. Maybe you need a better prompt, like tying it to a different routine. This approach takes the blame off you and puts it on the system, making it easier to try again.
Why Tiny Habits Are Inspiring
What’s so exciting about Tiny Habits is that anyone can do it. You don’t need endless motivation or iron willpower—just a willingness to start small and celebrate your wins. Each tiny success builds your belief that change is possible, and that confidence spills over into other areas of your life.
Think about it: one push-up can lead to a fitness routine. One sentence can grow into a journal or a book. One positive thought can shift your mindset. Tiny Habits show that big changes don’t require big effort—just small, consistent steps.
How to Get Started
Ready to try Tiny Habits? Here’s a simple plan:
- Pick a goal: Choose something you want to improve, like fitness, productivity, or positivity.
- Make it tiny: Break it down into a 30-second action that feels easy.
- Find a prompt: Tie your Tiny Habit to an existing routine, like “After I brush my teeth, I’ll…”
- Celebrate: Reward yourself with a smile, a cheer, or a positive word.
Start with one or two Tiny Habits and build from there. The key is consistency, not perfection. If you miss a day, just pick it up again—no guilt needed.
A Path to Big Change
BJ Fogg’s Tiny Habits method is a reminder that change doesn’t have to be hard. By starting small, using existing routines as prompts, and celebrating your progress, you can build habits that last. It’s an optimistic, empowering approach that makes you feel capable of tackling any goal, one tiny step at a time. So, why not try it? Pick one small habit today, tie it to a routine, and celebrate your first step. You might be surprised at how far those tiny steps can take you.