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Tiny Habits: The Small Changes That Change Everything
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.
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.
320 pages, Hardcover
First published December 31, 2019
About the author
B.J. Fogg
5 books357 followersBJ Fogg, PhD, is the founder and director of the Behavior Design Lab at Stanford University, where he has directed lab research for over 20 years.
In addition to his research on human behavior, Fogg teaches industry innovators how to create successful products. His favorite professional training is the "Behavior Design Boot Camp," which he teaches once a month.
His book Tiny Habits is a New York Times Bestseller, and the editors at Amazon also selected this as the #1 book of 2020 in "Leadership and Business."
What you'll find in Tiny Habits is a combination of Fogg's academic research combined with his hands-on experience personally coaching over 40,000 people in the Tiny Habits method.
He began offering his free 5-day Tiny Habits program in 2011. You can join here: http://tinyhabits.com/join
For the fastest way to bring Tiny Habits into your life (no book purchase required!), go to this site and design new habits right now: http://recipemaker.tinyhabits.com
One of Fortune’s “10 New Gurus You Should Know,” Fogg lives in Northern California and Maui.
In addition to his research on human behavior, Fogg teaches industry innovators how to create successful products. His favorite professional training is the "Behavior Design Boot Camp," which he teaches once a month.
His book Tiny Habits is a New York Times Bestseller, and the editors at Amazon also selected this as the #1 book of 2020 in "Leadership and Business."
What you'll find in Tiny Habits is a combination of Fogg's academic research combined with his hands-on experience personally coaching over 40,000 people in the Tiny Habits method.
He began offering his free 5-day Tiny Habits program in 2011. You can join here: http://tinyhabits.com/join
For the fastest way to bring Tiny Habits into your life (no book purchase required!), go to this site and design new habits right now: http://recipemaker.tinyhabits.com
One of Fortune’s “10 New Gurus You Should Know,” Fogg lives in Northern California and Maui.
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Displaying 1 - 30 of 1,488 reviews
May 14, 2021
I liked this book, but my biggest criticism is that it’s a simple and empowering idea laid out in a lengthy and more complicated format than it has to be. The book itself felt way too long and I ended up skimming it to get the gist of the actual methodology. The examples and exercises were helpful and the fact that the exercises are laid out separately on colorful pages made finding the most helpful info easier when I found myself glossing over the hows and whys of motivation and ability.
I did appreciate the simple and memorable ABC technique to focus on establishing new habits, however, for this type of book I am looking for something to quickly get me motivated and energized so I can get out there and start putting the ideas into practice.
This book could appeal to and be used by readers in different ways – you can browse the methodology, exercises, and appendixes to catch the highlights or if you are interested in the author’s thoughts regarding habit formation and behavior, then you can dive in for a deeper read.
The best parts of the book for me were the exercises and the appendixes. I especially enjoyed reading through the “One Hundred Ways to Celebrate and Feel Shine” and “Three Hundred Recipes for Tiny Habits – Fifteen Life Situations and Challenges” sections. In the end, I took away something different than I expected yet still motivating and energizing in its own right. I’m going to rate this 4 stars because I think the overall idea is sound and practical and while this wasn’t the most ideal book for me, I did gain hope and positivity. Other readers may find that it resonates in a different but equally positive manner.
I did appreciate the simple and memorable ABC technique to focus on establishing new habits, however, for this type of book I am looking for something to quickly get me motivated and energized so I can get out there and start putting the ideas into practice.
This book could appeal to and be used by readers in different ways – you can browse the methodology, exercises, and appendixes to catch the highlights or if you are interested in the author’s thoughts regarding habit formation and behavior, then you can dive in for a deeper read.
The best parts of the book for me were the exercises and the appendixes. I especially enjoyed reading through the “One Hundred Ways to Celebrate and Feel Shine” and “Three Hundred Recipes for Tiny Habits – Fifteen Life Situations and Challenges” sections. In the end, I took away something different than I expected yet still motivating and energizing in its own right. I’m going to rate this 4 stars because I think the overall idea is sound and practical and while this wasn’t the most ideal book for me, I did gain hope and positivity. Other readers may find that it resonates in a different but equally positive manner.
December 16, 2019
Disclaimer: I'm one of the author's certified Tiny Habits coaches.
That said, my review here reflects 100% my genuine opinion, feelings and recommendation.
Learning Tiny Habits via BJ Fogg's free 5 day online course, was a game-changer for me. It came at a much-needed time in my life. The effect so profound, I actually went on to do a career pivot and trained to be a Tiny Habits coach.
This book is the real-deal in terms of behaviour change.
I've pretty much read every book on habits and behaviour modification out there. (I’ve got more of them than Amazon.) Nothing comes close (imho) in terms of simplicity, proven effectiveness, fun and feel-good-factor. (Yes I'm a fan.)
BJ is a research scientist at Stanford University, and it shows, this work is empirically validated, rigorously tested.
Unlike most other best-selling books on habits ~ written mainly by bloggers, journalists or social-media ’influencers’, this one is from someone who has given his life to the subject and is a genuine, honest-to-goodness, world-expert.
The World Expert. Who literally wrote The Book. The only book you’ll ever need to change your habits for good.
(And, I must quickly add, although the author is an Academic, this book doesn't read like it was written by one: It's engaging, anecdote-filled, a fascinating absorbing read from cover to cover.)
Tiny Habits will help you get where you want to go in life.
Follow BJ's advice and you'll feel successful from the get-go.
I did.
And never looked back.
That said, my review here reflects 100% my genuine opinion, feelings and recommendation.
Learning Tiny Habits via BJ Fogg's free 5 day online course, was a game-changer for me. It came at a much-needed time in my life. The effect so profound, I actually went on to do a career pivot and trained to be a Tiny Habits coach.
This book is the real-deal in terms of behaviour change.
I've pretty much read every book on habits and behaviour modification out there. (I’ve got more of them than Amazon.) Nothing comes close (imho) in terms of simplicity, proven effectiveness, fun and feel-good-factor. (Yes I'm a fan.)
BJ is a research scientist at Stanford University, and it shows, this work is empirically validated, rigorously tested.
Unlike most other best-selling books on habits ~ written mainly by bloggers, journalists or social-media ’influencers’, this one is from someone who has given his life to the subject and is a genuine, honest-to-goodness, world-expert.
The World Expert. Who literally wrote The Book. The only book you’ll ever need to change your habits for good.
(And, I must quickly add, although the author is an Academic, this book doesn't read like it was written by one: It's engaging, anecdote-filled, a fascinating absorbing read from cover to cover.)
Tiny Habits will help you get where you want to go in life.
Follow BJ's advice and you'll feel successful from the get-go.
I did.
And never looked back.
January 22, 2022
3.5 Stars
B.J. Fogg is a behavior scientist as well as the founder and director of the Stanford Behavior Design Lab. It should be obvious that he knows whereof he speaks. His research should speak for itself – a study on the potential (both negative and positive) of “persuasive technology,” – how technology can be used to change the thoughts and behaviors of people, in the early 1990’s, including the ethics, or lack of, involved. Another on “Behavior Design.” This is a somewhat more personal approach, improving your life by changing those “habits” that are not beneficial to your goals for your life.
Some of this is fairly basic, but may be what is needed to change some behavior along the lines of exercising more often, or eating healthier, losing weight, or another behavior you’d like to change.
This was a really quick read for me. While my copy was not the complete book, that will be available upon publication, which is perfectly timed for making all those New Year’s Resolutions.
Published: 31 Dec 2019
Many thanks for the ARC provided by Houghton Mifflin Harcourt
November 27, 2019
I am so excited for this work to get out to the world. BJ Fogg PhD is the leading expert in behavior change and habit formation. He has coached and studied over 60,000 people in the SKILLS of habit formation.
Some of the big takeaways I got from this book:
1. Habit formation is a set of skills that you can build. This book is about teaching you what the skills are and showing you how to practice.
2. Habits are automatic so the goal is to build something that is automatic before growing. Far too often we bite off more than we can chew and the habit dies far before it is able to take root.
3. Emotions build habits. A key to building good habits is having the skill of self-reinforcement. We are overwhelmed with too many things to do and we "should" all over ourselves to the point where we don't give ourself enough credit. If flossing was really that easy, none of us would have a problem at the dentist...Habit formation is made harder when we don't give ourself credit for getting the ball rolling.
4. Behavior Change is systematic. If you know how behaviors work, you can see why one habit or behavior takes off while another flounders. The good thing is that with the models, methods, and frameworks laid out in the book you will be able to assess the challenges, iterate your plan and try again.
5. Iteration and mindset are vital skills. No one is perfect and especially when you first start applying the methods and practice the skills, not everything will work right away. I liken it to going clothes shopping. If a shirt doesn't fit, I buy a new one without a second thought. For some reason, when we aren't able to make a habit work we blame ourselves instead of the habit. With iteration, we can look at the habit itself and figure out what might work better for us.
6. There is a program to go along with the book. BJ has been training folks through his Tiny Habits website for over a decade and you can sign up for a free 5 day training where you can apply the method and be coached by BJ himself (or one of the certified coaches) each day from Monday through Friday and you can take the free 5 day training as many times as you want!
I can't recommend this book enough. If you are able to take even a few things away from the book (as I have) it will have meaningful impacts on your life.
Some of the big takeaways I got from this book:
1. Habit formation is a set of skills that you can build. This book is about teaching you what the skills are and showing you how to practice.
2. Habits are automatic so the goal is to build something that is automatic before growing. Far too often we bite off more than we can chew and the habit dies far before it is able to take root.
3. Emotions build habits. A key to building good habits is having the skill of self-reinforcement. We are overwhelmed with too many things to do and we "should" all over ourselves to the point where we don't give ourself enough credit. If flossing was really that easy, none of us would have a problem at the dentist...Habit formation is made harder when we don't give ourself credit for getting the ball rolling.
4. Behavior Change is systematic. If you know how behaviors work, you can see why one habit or behavior takes off while another flounders. The good thing is that with the models, methods, and frameworks laid out in the book you will be able to assess the challenges, iterate your plan and try again.
5. Iteration and mindset are vital skills. No one is perfect and especially when you first start applying the methods and practice the skills, not everything will work right away. I liken it to going clothes shopping. If a shirt doesn't fit, I buy a new one without a second thought. For some reason, when we aren't able to make a habit work we blame ourselves instead of the habit. With iteration, we can look at the habit itself and figure out what might work better for us.
6. There is a program to go along with the book. BJ has been training folks through his Tiny Habits website for over a decade and you can sign up for a free 5 day training where you can apply the method and be coached by BJ himself (or one of the certified coaches) each day from Monday through Friday and you can take the free 5 day training as many times as you want!
I can't recommend this book enough. If you are able to take even a few things away from the book (as I have) it will have meaningful impacts on your life.
December 13, 2019
Good premise, take things in tiny measures, small goals as opposed to larger ones that so often fail. After the New Year self help books, diet books, excercise fads, have a tendency to fly off the shelves, many wanting to start off the New Year with nobody intentions.
This, however, was not a whole book, more of a lengthy preface or something. It does give the main intention and examples, with a few suggestions. It did though, for me, read like an infomercial and it is hard to judge a whole book when only a part is given. Anyway, I had a problem with the tone, the cheering on motivation, but then again I read a very small amount of these types of books. Still, like I said, tiny steps is probably the right way to go if you do plan on making changes in the coming year.
If so, this book may help reinforce those beginning steps.
ARC from Netgalley.
This, however, was not a whole book, more of a lengthy preface or something. It does give the main intention and examples, with a few suggestions. It did though, for me, read like an infomercial and it is hard to judge a whole book when only a part is given. Anyway, I had a problem with the tone, the cheering on motivation, but then again I read a very small amount of these types of books. Still, like I said, tiny steps is probably the right way to go if you do plan on making changes in the coming year.
If so, this book may help reinforce those beginning steps.
ARC from Netgalley.
December 5, 2019
This book is pure gold starting right from the introduction! I have read many books on habits and behavior change and while they give information, they don't give you real actionable steps on how you can develop better habits that you can start right now. Anyone who has tried to consistently make changes and felt like they failed, this book will give you an understanding of how motivation works, why it isn't reliable, and that you didn't fail, your system did.
This book is a game-changer!
This book is a game-changer!
January 9, 2020
B. J. Fogg recognizes that change is not an easy process for many of us-- either to create good habits or get rid of bad ones. He seems like a kind and understanding man.
Rather than expecting you to change your life overnight, the author gently takes you through the process of breaking a big habit into tiny habits. You then make one small change and reinforce it before moving onto the next step.
I've been using this method, and it is something "doable" for me. I've been able to sit at an uncluttered kitchen table for the first time in years! Next are the countertops....
Rather than expecting you to change your life overnight, the author gently takes you through the process of breaking a big habit into tiny habits. You then make one small change and reinforce it before moving onto the next step.
I've been using this method, and it is something "doable" for me. I've been able to sit at an uncluttered kitchen table for the first time in years! Next are the countertops....
December 8, 2019
I loved this! I implemented small ones for my room and I ended up finding 31 pairs of shoes!
It's very handy, but it's one you have to read over and over again for the habits to sink in. They are simple, but hard if you aren't already in the mindset.
It's very handy, but it's one you have to read over and over again for the habits to sink in. They are simple, but hard if you aren't already in the mindset.
December 5, 2019
A powerful and lifechanging method. Once I got the hang of how this works I felt unstoppable. I have been doing the method for years. I am very happy that the book on it is out now. Forget the copy cats. Go to the source, go to the science. This is the definite guide by the creator of the method. Highly recommended.
December 8, 2019
It's the time of year to be thinking about setting goals and making resolutions. While I do think New Years Resolutions are crock, I still find myself in an aspirational state of mind as the New Year approaches. It's something to do with going back to day one. You have a chance to make yourself anew and be something bigger, better than you were before. Any day can be day one, of course it can, but the New Year provides us with a bit of collective momentum. And if any day can be day one, well, the first of January is as good a day as any. Which makes the release of Tiny Habits rather timely.
Author BJ Fogg has a PHD and works in the field of behavioural scientists. He has years of experience helping a wide range of people form better habits, along with all the scientific understanding about exactly why his method works. The method doesn't rely on you having contacts with lots of money and influence, nor does it require you to spend any money. It's something you can action instantly in your own living room with nothing more than a bit of thought, and maybe some scrap paper and a pencil. Which I always appreciate - too many 'change your life' books don't feel immediately actionable by the average layperson.
The basic principle of Tiny Habits is to form good behaviours by doing the smallest possible action, anchoring those actions to another behaviour you already do automatically, and then celebrating when you successfully complete the behaviour. For example, if you want to form an exercise habit, the smallest possible action might be to put your gym kit on, the anchor to do it straight away when you get home from work. While this doesn't make you exercise, it's the first step in the sequence to completing exercise, and more often than not, once you've taken that first step, the rest become much easier. So you put your gym kit on and then congratulate yourself for doing it, celebrating the success.
It's about building habits from the ground up. Fogg recognises that the New Year's Resolution of going to the gym three times a week is going to fail in 99% of cases, because it's too much. You go once, you feel great, then the next day you ache, or might even be injured because your body isn't used to it, and two days later when it comes to your next session, you're not ready to go back, so already on the second time you're failing. Failing makes us feel bad, so we never try. This is why the 'Tiny' element works so well. Fogg would advocate for doing one press up before bed. Because no matter how tired you are, how much you ache, you can do one press up (or modified against the wall press-up for weaklings like me with no upper body strength!), you'll not fail to keep with the habit. And if you do one press-up... you'll probably do more on a number of the days.
Full of step by step breakdowns, diagrams and scientific theory enough to help you understand fully, without being overwhelmingly academic, Tiny Habits is a recipe book to help you be your best self. Starting small can lead to big changes, and I'm already implementing a lot of the techniques Fogg discussed. Plus I've recommended the book to my sister, who is going to buy it as soon as it comes out. I enjoy self help and personal development books, but I'm rarely as excited about one as I am about this one. If you're looking to make some good habits - or break some bad ones - I highly recommend you check this one out.
My thanks to Netgalley for my review copy.
Author BJ Fogg has a PHD and works in the field of behavioural scientists. He has years of experience helping a wide range of people form better habits, along with all the scientific understanding about exactly why his method works. The method doesn't rely on you having contacts with lots of money and influence, nor does it require you to spend any money. It's something you can action instantly in your own living room with nothing more than a bit of thought, and maybe some scrap paper and a pencil. Which I always appreciate - too many 'change your life' books don't feel immediately actionable by the average layperson.
The basic principle of Tiny Habits is to form good behaviours by doing the smallest possible action, anchoring those actions to another behaviour you already do automatically, and then celebrating when you successfully complete the behaviour. For example, if you want to form an exercise habit, the smallest possible action might be to put your gym kit on, the anchor to do it straight away when you get home from work. While this doesn't make you exercise, it's the first step in the sequence to completing exercise, and more often than not, once you've taken that first step, the rest become much easier. So you put your gym kit on and then congratulate yourself for doing it, celebrating the success.
It's about building habits from the ground up. Fogg recognises that the New Year's Resolution of going to the gym three times a week is going to fail in 99% of cases, because it's too much. You go once, you feel great, then the next day you ache, or might even be injured because your body isn't used to it, and two days later when it comes to your next session, you're not ready to go back, so already on the second time you're failing. Failing makes us feel bad, so we never try. This is why the 'Tiny' element works so well. Fogg would advocate for doing one press up before bed. Because no matter how tired you are, how much you ache, you can do one press up (or modified against the wall press-up for weaklings like me with no upper body strength!), you'll not fail to keep with the habit. And if you do one press-up... you'll probably do more on a number of the days.
Full of step by step breakdowns, diagrams and scientific theory enough to help you understand fully, without being overwhelmingly academic, Tiny Habits is a recipe book to help you be your best self. Starting small can lead to big changes, and I'm already implementing a lot of the techniques Fogg discussed. Plus I've recommended the book to my sister, who is going to buy it as soon as it comes out. I enjoy self help and personal development books, but I'm rarely as excited about one as I am about this one. If you're looking to make some good habits - or break some bad ones - I highly recommend you check this one out.
My thanks to Netgalley for my review copy.
November 28, 2019
If you're a human being, and there's something you want to do or be better at - eating more vegetables, snapping at your kids less or reducing your time on Facebook - do yourself a favour and buy this book!
I've been a leadership development facilitator and coach for more than a decade, so my work is all about supporting people to change their behaviour for the better. I already know that small, meaningful changes are much more likely to 'stick' than changes that require substantial and consistent motivation, but it can be difficult for people (me included!) to know HOW to make those small changes.
The precision of the Tiny Habits method filled me with a sense of relief: 'ah so THAT's how it's done!' - and the simplicity of the method meant that I've *actually* applied it. I think I've read almost every other habit book on the market, and while most have been broadly useful, none have provided me with a step-by-step approach that feels sustainable.
The book is well-structured, moving through the models and methods of Behaviour Design with text and simple graphics that helps the reader to 'get' one piece before the next is introduced. The thing that really stands out for me is that after reading the book you know *exactly* what to do to put its methods into practice. And just as importantly, if you don't get it quite right, it tells you *exactly* how to troubleshoot. All too often self-development advice comes in the form of general principles or theories, rather than digging into the minutia of how it can be applied - that's not the case here.
I especially loved the appendix, which includes tools with which I'm already experimenting and literally hundreds of super-specific Tiny Habits 'recipes'.
BJ Fogg has a very conversational writing style that makes the book both engaging and entertaining. In addition to providing case studies of how others have used Tiny Habits, he shares some personal anecdotes that are at times funny, at times inspiring and at times incredibly moving. You really get the feeling that this is a guy who is on a mission to do good in the world - and I'm betting that this will indeed do a whole lot of good for a whole lot of people.
I've been a leadership development facilitator and coach for more than a decade, so my work is all about supporting people to change their behaviour for the better. I already know that small, meaningful changes are much more likely to 'stick' than changes that require substantial and consistent motivation, but it can be difficult for people (me included!) to know HOW to make those small changes.
The precision of the Tiny Habits method filled me with a sense of relief: 'ah so THAT's how it's done!' - and the simplicity of the method meant that I've *actually* applied it. I think I've read almost every other habit book on the market, and while most have been broadly useful, none have provided me with a step-by-step approach that feels sustainable.
The book is well-structured, moving through the models and methods of Behaviour Design with text and simple graphics that helps the reader to 'get' one piece before the next is introduced. The thing that really stands out for me is that after reading the book you know *exactly* what to do to put its methods into practice. And just as importantly, if you don't get it quite right, it tells you *exactly* how to troubleshoot. All too often self-development advice comes in the form of general principles or theories, rather than digging into the minutia of how it can be applied - that's not the case here.
I especially loved the appendix, which includes tools with which I'm already experimenting and literally hundreds of super-specific Tiny Habits 'recipes'.
BJ Fogg has a very conversational writing style that makes the book both engaging and entertaining. In addition to providing case studies of how others have used Tiny Habits, he shares some personal anecdotes that are at times funny, at times inspiring and at times incredibly moving. You really get the feeling that this is a guy who is on a mission to do good in the world - and I'm betting that this will indeed do a whole lot of good for a whole lot of people.
February 19, 2020
While I only started reading Tiny Habits a few weeks ago, I can already tell that it is going to be a fantastic book. I've also scanned ahead in several spots in the middle and end of the book and am delighted to see so many different models, tools, lists, and hints for applying these insights and methods for positive effects. If the next few chapters turn out to be what I think they are, I will be ordering a copy of this book for everyone in my family as a Christmas/holiday gift. The timing of it -- right before New Years -- will be perfect for anyone wanting to make New Years resolutions and beginning with new habits (and ending bad/old ones)!
November 28, 2019
This book is as close to a manual of life as it gets. Habit methods are generally complicated and involved and take too much time. Tiny Habits is simple, does not rely on willpower and can take place in just a short span of time. I love this method and BJ Fogg is about as genuine as they come. Highly recommend both.
I took the FREE 5 Day Habit Challenge and loved it so much that I became a coach. Bj is so generous with this information and with his time, I was and remain highly grateful and impressed.
This book is a game-changer.
I took the FREE 5 Day Habit Challenge and loved it so much that I became a coach. Bj is so generous with this information and with his time, I was and remain highly grateful and impressed.
This book is a game-changer.
November 29, 2019
I am loving this book! BJ Fogg makes setting new habits super achievable and guilt-free - no more berating myself for forgetting or not being motivated enough. The book sets out a really clear and easy method to experiment with habits to see what works and importantly to focus more on celebrating every tiny success rather than the times you forget or fail. Fogg is very generous with his methods - I feel like this book lets us have open access to tools and methods that he has clearly spent years researching and refining. I strongly recommend it.
December 29, 2019
I'm excited for the release of BJ Fogg's Tiny Habits book. I've been using the Tiny Habits method since BJ first invited people to join him in 2011. With this method, I have learned how to make changes to my life that I've wanted to accomplish for years. BJ's book is truly a compassionate and thoughtful guide for everyone.
December 3, 2019
I found BJ's work a few years ago when I was searching for a concrete, practical guide to changing behavior. I've been a fitness trainer for over a decade and his work was the first time I could truly help my clients with severe nutritional or wellness behavior challenges.
As a trainer, it's easy to empower someone in the workout setting but much harder to create real change in tough eating habits.
Through mastering this method, I am now able to help the toughest clients succeed long term with their nutritional and health goals. It has been one of the most beautiful and eye opening experiences in my professional career.
As I have been dialed in on the research for the past few years, I received an early copy of the book.
This book highlights a skill set. Once you read the book, the mastery is no where close to being complete. You will have the complete foundation. You now need to practice it, like anything else, to become an expert. However, you can't become an expert in behavior change for your life or others if you don't know how the game is played. This book will teach you the true science to changing your habits for good and allow you the opportunity to start mastering it for life.
5/5 Stars
As a trainer, it's easy to empower someone in the workout setting but much harder to create real change in tough eating habits.
Through mastering this method, I am now able to help the toughest clients succeed long term with their nutritional and health goals. It has been one of the most beautiful and eye opening experiences in my professional career.
As I have been dialed in on the research for the past few years, I received an early copy of the book.
This book highlights a skill set. Once you read the book, the mastery is no where close to being complete. You will have the complete foundation. You now need to practice it, like anything else, to become an expert. However, you can't become an expert in behavior change for your life or others if you don't know how the game is played. This book will teach you the true science to changing your habits for good and allow you the opportunity to start mastering it for life.
5/5 Stars
December 1, 2019
I gobbled this book up the moment I got it! What I really appreciate is that B.J. Fogg presents a comprehensive yet crystal clear model for understanding human behavior change. As a behavioral designer, I frequently encounter methodologies that are more like a 'bag of tricks' than a functioning model. I encounter things like "100 must-know secrets for behavior change", ideas for changing specific behaviors in specific contexts, or lists of cognitive biases underlying decision-making. It can feel overwhelming to know how and when to use all of that knowledge.
This book does a fantastic job of boiling everything down so that you can USE and BENEFIT from the latest breakthroughs in behavior change research. It's accessible and a must-read whether you are looking to make changes in your personal life or designing behavior change products.
This book does a fantastic job of boiling everything down so that you can USE and BENEFIT from the latest breakthroughs in behavior change research. It's accessible and a must-read whether you are looking to make changes in your personal life or designing behavior change products.
December 10, 2019
As a certified Tiny Habits coach, I got an advance copy to read - which I did cover to cover. I have SO many pages marked with important messages, key points to highlight with clients and behaviour design extras to add into my understanding of Tiny Habits.
This book provides an extensive analysis of how behaviour change actually works with practical examples and tips along the way. Each section includes things to try in your personal or work life along with stories. The appendix is reason alone to buy this book - full of tools, tips and sample habits to try out or make your own.
The detail in BJ Fogg's book will satisfy your quest for knowledge and the practical tips will help you build new routines, one tiny step at a time. A great investment for anyone curious about changing behaviours!
This book provides an extensive analysis of how behaviour change actually works with practical examples and tips along the way. Each section includes things to try in your personal or work life along with stories. The appendix is reason alone to buy this book - full of tools, tips and sample habits to try out or make your own.
The detail in BJ Fogg's book will satisfy your quest for knowledge and the practical tips will help you build new routines, one tiny step at a time. A great investment for anyone curious about changing behaviours!
December 9, 2019
To say that I'm excited about this book is an understatement. I received my ARC in the mail before the weekend and have been glued to this book ever since. Prior to reading this, I've attended multiple Tiny Habits weekly sessions and have seen a lot of personal progress surrounding the work I've done with Tiny Habits coaches. After seeing so much progress in my own life, I signed up and took the training to become a Tiny Habits coach. We learned a lot in the 6 week intensive, but what I've learned in one weekend with this book has really been amazing. BJ Fogg has a knack for explaining things in the simplest way, in a way that just makes sense. I can't wait to finish the book and look forward to updating my review. If this book isn't already on your must read list, I highly recommend grabbing a pre-order asap!
December 9, 2019
I have used the Tiny Habits system now for over a year and found to be incredibly helpful in my own life - the book presents the Tiny Habits system in a clear and easy to understand way with plenty of real life examples from people who have used it.
Particularly good is the section on Skills of Change and Steps in Behavior Design.
There are other good books on Habit change but this one really gives you a whole system to follow and brings it home that it is not all about motivation - in fact as he says in the book motivation is the most unreliable of the three variables that determine behavior.
I highly recommend this book and would say that would it would make a great course book for a small group to follow to build their own behavior change!
Particularly good is the section on Skills of Change and Steps in Behavior Design.
There are other good books on Habit change but this one really gives you a whole system to follow and brings it home that it is not all about motivation - in fact as he says in the book motivation is the most unreliable of the three variables that determine behavior.
I highly recommend this book and would say that would it would make a great course book for a small group to follow to build their own behavior change!
December 6, 2019
Tiny Habits transformed my life ever since I went through the free online 5-day program several years ago. I was so captured by the method that I knew I wanted to go through the coaching program someday. And then when I heard the book was coming out, I could not be more excited. When I received it, I was surprised to see how much information it contained. It felt like a comprehensive manual for developing your own Tiny Habits. The information is presented in a clear manner, and I was inspired by the stories that were presented. This book is definitely at the top of my list when it comes to teaching people how to form habits.
Full disclosure: I am a Certified Tiny Habits Coach, and I received an advance copy of the book. I was not required to provide a review, nor was I compensated in any way for leaving a review.
Full disclosure: I am a Certified Tiny Habits Coach, and I received an advance copy of the book. I was not required to provide a review, nor was I compensated in any way for leaving a review.
December 29, 2019
This book is a rare gift: fresh thinking coming from a world-renowned behavior scientists yet presented in down-to-earth, practical steps that anyone can take immediately to start new behaviors we have always wanted or stop unwanted ones. I am especially liking the examples weaved in from real people who used Tiny Habits to change their lives. And I love the exercises on each chapter! I have been practicing Tiny Habits since 2018, and this book is full of new discoveries.
December 28, 2019
I first discovered the Tiny Habits method a few years ago through BJ Fogg's 5-day free email program. From the very beginning, the tiny habits method completely resonated with me. I started with his Maui habit to set my intention to have a fabulous day the first thing my feet hit the ground in the morning. This habit generated a significant change in my outlook on a daily basis.
The Tiny Habits book deepened my understanding of habit change. I love the personal case studies that bring the methods to life and BJ Fogg's conversational writing style provides easy to understand step by step instructions on how to create positive habits that stick. He demystifies behavior change from something that is unattainable to a series of recipes that are doable and sustainable. The recipe metaphor is brilliant! Like a cook in the kitchen, you can always alter the recipe when it doesn't taste the way you want it to. The same applies to Tiny Habits!
Another bonus is that the book offers ways to troubleshoot your habit design recipes. The recipes are very flexible allowing you to make changes easily when something is not working instead of feeling bad about yourself for not achieving behavior change. How refreshing…and probably the most delightful part of the book! BJ Fogg really emphasizes the need to be kind and gentle with ourselves and to rely on the system to help us with behavior change vs. berating ourselves and feeling bad. This book for me is a game-changer and one that will help a lot of people reach their aspirations in life.
The Tiny Habits book deepened my understanding of habit change. I love the personal case studies that bring the methods to life and BJ Fogg's conversational writing style provides easy to understand step by step instructions on how to create positive habits that stick. He demystifies behavior change from something that is unattainable to a series of recipes that are doable and sustainable. The recipe metaphor is brilliant! Like a cook in the kitchen, you can always alter the recipe when it doesn't taste the way you want it to. The same applies to Tiny Habits!
Another bonus is that the book offers ways to troubleshoot your habit design recipes. The recipes are very flexible allowing you to make changes easily when something is not working instead of feeling bad about yourself for not achieving behavior change. How refreshing…and probably the most delightful part of the book! BJ Fogg really emphasizes the need to be kind and gentle with ourselves and to rely on the system to help us with behavior change vs. berating ourselves and feeling bad. This book for me is a game-changer and one that will help a lot of people reach their aspirations in life.
December 3, 2019
This book breaks new ground to help in all areas of life where we want better results: personal, professional, health, relationships, and beyond. I've been following BJ Fogg's work because of my professional career but when I applied this system to my personal life it paid dividends. TINY HABITS has helped me personally (have you tried the free, 5-day program?) and this book shows how it fits into Fogg's system of "Behavior Design." This approach to habits (and changing in ways you care about) is groundbreaking. Said simply: This book is a game-changer! You'll want a copy you can dog-ear, reference, and return to, time and time again.
January 19, 2020
Steps in Behaviour Design:
1. Clarify the aspiration
2. Explore behaviour options
3. Match with specific behaviours
4. Start tiny
5. Find a good prompt
6. Celebrate successes
7. Troubleshoot, Iterate & Expand
Anatomy of Tiny Habits method (ABC):
1. Anchor moment
2. New Tiny Behaviour
3. Instance Celebration
Maxim #1 - Help people do what they already want to do
Maxim #2 - Help people feel successful
Change creators:
1. Have epiphany
2. Change environment
3. Change habits in tiny ways (Most likely to lead to change)
Core Concepts:
* Start with three very small behaviours, even just one
* Create a constellation of habits, tiny in size but big on impact
* Keep changes small and expectations low
* People change by feeling good, not by feeling bad
* B = MAP
* Behaviour happens when motivation & ability & prompt converge at the same moment
* Willpower is a myth. Bad habits are due to design flaws not character flaws
* Removing a prompt is the best first move to stop a behaviour happening (e.g. remove chocolate from the fridge, remove phone from bedroom)
Troubleshooting:
1. Check to see if there’s a prompt to do the behaviour
2. See if the person has the ability to the behaviour
3. See if the person is motivated to do the behaviour
Motivation:
* Lack of behaviour is not a motivation issue. Its often an ability or prompt issue.
* Motivation is a bad lever to push. The motivation monkey tricks us into setting unreasonable goals.
* Motivation is like a party-animal friend. Great for a night out but not someone you would rely on to pick you up from the airport.
* Motivation is a like a wave. It arrives in temporary surges. It’s unpredictable and unreliable
* Hope and Fear strongly influence motivation. They push against each other.
* Motivation and Ability have a compensatory relationship
Behaviour Planning:
* Aspirations = abstract desires e.g. wanting kids to succeed in school
* Outcomes = more measurable e.g. getting straight A’s second semester
* Behaviour = something you can do right now e.g. open textbook read five chapters
You can only achieve aspirations or outcomes overtime. A behaviour you can do right now
Swarm of Behaviours = Brainstorming possible behaviours to help achieve an aspiration or an outcome
Golden Behaviours
1. Impactful (aspiration)
2. Want to do (motivation)
3. Can do (ability)
Golden behaviours can be done on your hardest day! Monday morning!
If you plant a behaviour in the right spot it will grow without coaxing
* Where might this habit for naturally in your daily routine?
When designing a new habit, you are designing for consistency
Ability Chain (Things that make the habit easier/harder):
1. Time
2. Money
3. Physical Effort
4. Mental Effort
5. Routine
Make it easier:
1. Increase skills (requires high motivation and often time)
2. Get tools and resources (often requires money)
3. Make it tiny
Types of Prompt:
1. Person - Your internal reminder e.g. memory, physical (bladder)
2. Context - Environmental - e.g Sticky on my fridge
3. Action prompt - Habit stacking - After brushing my teeth i will floss
Prompt management is one of the most difficult tasks in modern life. Limit the noise
Celebrations
* Most important part of the approach
* Emotions create habits
* Celebration must come immediately after or during the habit for it to stick. E.g A message two days later wont work
* Celebration is habit fertiliser
* Celebration is a skill — It does not always come naturally
Skills of change:
1. Behaviour Crafting - Knowing how many new habits to do at once and when to add more
2. Self insight - The skill of knowing which new habits will have meaning to you
3. Process (Systems Thinking). - Knowing when to push yourself beyond ton and ramp up the difficulty of the habit
4. Context - Redesigning your environment to make your habits easier to do
5. (Growth) Mindset - Embracing a new identity
Habit Categories:
1. Uphill - require ongoing attention to maintain but are easy to stop
2. Downhill - easy to maintain but difficult to stop
3. Free-fall - extremely difficult to stop unless you get professional help
Untangle habits using same process you grow them. Break the ability chain.
Habit Personas (Applied in groups):
1. Dolphins - High motivation, high ability (Focus here)
2. Turtles - High motivation, low ability (Focus here)
3. Crabs - High ability, low motivation (Require incentives)
4. Clams - Low ability, low motivation (Ignore)
1. Clarify the aspiration
2. Explore behaviour options
3. Match with specific behaviours
4. Start tiny
5. Find a good prompt
6. Celebrate successes
7. Troubleshoot, Iterate & Expand
Anatomy of Tiny Habits method (ABC):
1. Anchor moment
2. New Tiny Behaviour
3. Instance Celebration
Maxim #1 - Help people do what they already want to do
Maxim #2 - Help people feel successful
Change creators:
1. Have epiphany
2. Change environment
3. Change habits in tiny ways (Most likely to lead to change)
Core Concepts:
* Start with three very small behaviours, even just one
* Create a constellation of habits, tiny in size but big on impact
* Keep changes small and expectations low
* People change by feeling good, not by feeling bad
* B = MAP
* Behaviour happens when motivation & ability & prompt converge at the same moment
* Willpower is a myth. Bad habits are due to design flaws not character flaws
* Removing a prompt is the best first move to stop a behaviour happening (e.g. remove chocolate from the fridge, remove phone from bedroom)
Troubleshooting:
1. Check to see if there’s a prompt to do the behaviour
2. See if the person has the ability to the behaviour
3. See if the person is motivated to do the behaviour
Motivation:
* Lack of behaviour is not a motivation issue. Its often an ability or prompt issue.
* Motivation is a bad lever to push. The motivation monkey tricks us into setting unreasonable goals.
* Motivation is like a party-animal friend. Great for a night out but not someone you would rely on to pick you up from the airport.
* Motivation is a like a wave. It arrives in temporary surges. It’s unpredictable and unreliable
* Hope and Fear strongly influence motivation. They push against each other.
* Motivation and Ability have a compensatory relationship
Behaviour Planning:
* Aspirations = abstract desires e.g. wanting kids to succeed in school
* Outcomes = more measurable e.g. getting straight A’s second semester
* Behaviour = something you can do right now e.g. open textbook read five chapters
You can only achieve aspirations or outcomes overtime. A behaviour you can do right now
Swarm of Behaviours = Brainstorming possible behaviours to help achieve an aspiration or an outcome
Golden Behaviours
1. Impactful (aspiration)
2. Want to do (motivation)
3. Can do (ability)
Golden behaviours can be done on your hardest day! Monday morning!
If you plant a behaviour in the right spot it will grow without coaxing
* Where might this habit for naturally in your daily routine?
When designing a new habit, you are designing for consistency
Ability Chain (Things that make the habit easier/harder):
1. Time
2. Money
3. Physical Effort
4. Mental Effort
5. Routine
Make it easier:
1. Increase skills (requires high motivation and often time)
2. Get tools and resources (often requires money)
3. Make it tiny
Types of Prompt:
1. Person - Your internal reminder e.g. memory, physical (bladder)
2. Context - Environmental - e.g Sticky on my fridge
3. Action prompt - Habit stacking - After brushing my teeth i will floss
Prompt management is one of the most difficult tasks in modern life. Limit the noise
Celebrations
* Most important part of the approach
* Emotions create habits
* Celebration must come immediately after or during the habit for it to stick. E.g A message two days later wont work
* Celebration is habit fertiliser
* Celebration is a skill — It does not always come naturally
Skills of change:
1. Behaviour Crafting - Knowing how many new habits to do at once and when to add more
2. Self insight - The skill of knowing which new habits will have meaning to you
3. Process (Systems Thinking). - Knowing when to push yourself beyond ton and ramp up the difficulty of the habit
4. Context - Redesigning your environment to make your habits easier to do
5. (Growth) Mindset - Embracing a new identity
Habit Categories:
1. Uphill - require ongoing attention to maintain but are easy to stop
2. Downhill - easy to maintain but difficult to stop
3. Free-fall - extremely difficult to stop unless you get professional help
Untangle habits using same process you grow them. Break the ability chain.
Habit Personas (Applied in groups):
1. Dolphins - High motivation, high ability (Focus here)
2. Turtles - High motivation, low ability (Focus here)
3. Crabs - High ability, low motivation (Require incentives)
4. Clams - Low ability, low motivation (Ignore)
December 23, 2019
I haven't actually tried the method yet, but the book was an engaging read and science-based in terms of its recommendations. I intend to give tiny habits a try at some point.
The charts and graphs were very helpful for understanding the method.
Overall, good read. Also, inclusive, which helped keep my attention.
Read as an ARC copy.
The charts and graphs were very helpful for understanding the method.
Overall, good read. Also, inclusive, which helped keep my attention.
Read as an ARC copy.
April 5, 2021
Direct pe lista celor mai bune din 2021
Am fugit super mult timp de cartea asta pentru ca am avut impresia ca daca am citit Atomic Habits nu are cum sa-mi aduca ceva nou. M-am inselat foarte tare. Nu as putea alege o favorita intre ele doua, dar cred ca se completeaza de minune. O pun pe lista de recitit.
Am fugit super mult timp de cartea asta pentru ca am avut impresia ca daca am citit Atomic Habits nu are cum sa-mi aduca ceva nou. M-am inselat foarte tare. Nu as putea alege o favorita intre ele doua, dar cred ca se completeaza de minune. O pun pe lista de recitit.
May 8, 2019
Pros: This book will provide steps on how to slow down and take steps towards your goals. It will show you the way to break your daily routine down to a slower pace where you can see the fruits of your labor and that's a bonus. Sometimes, we are so eager to get going and do things to the point where we miss the purpose. Tiny habits will help you find the way towards enjoyment again. For instance, I am so used to skipping breakfast because I simply do not have time to fix it in the morning. However, if I prepare small healthy snacks that I can prepare the day before then I will fulfill my hunger needs and make better choices when it comes to lunch. I tried this method and started out by eating celery and carrot sticks for breakfast. It was weird at first, but then I got used to it. Now I am to the point where I have hot cereal a few days a week as well. This a great book on getting to the place you want to be by doing minute things to get you there.
Cons: There were a few things I could not relate to in the very beginning, but as the book moved on, it completely resonated with me. Thus, a slow start with a strong finish.
Cons: There were a few things I could not relate to in the very beginning, but as the book moved on, it completely resonated with me. Thus, a slow start with a strong finish.
March 6, 2020
Simplistic, small-minded book that contains very few solid ideas. It takes a tiny concept from the author and blows it up into repetitive, often silly advice. For some reason he thinks using flossing your teeth as an example is a good thing because it gets repeated ad nauseam.
How this writer is an academician is hard to understand from this trite book. What he claims as research is really just random ideas he either made up or pieced together to support his three-sentence "tiny habits" concept.
Essentially this is a simple idea that might have made a nice magazine article, but at 300 pages it's about 275 pages too long. There are some good lists at the end of small things different types of people can do to make changes (older adults, managers, caretakers, etc.) but that's the only thing of real value here. Otherwise it shows how simple-minded people in America have become. Skip it.
How this writer is an academician is hard to understand from this trite book. What he claims as research is really just random ideas he either made up or pieced together to support his three-sentence "tiny habits" concept.
Essentially this is a simple idea that might have made a nice magazine article, but at 300 pages it's about 275 pages too long. There are some good lists at the end of small things different types of people can do to make changes (older adults, managers, caretakers, etc.) but that's the only thing of real value here. Otherwise it shows how simple-minded people in America have become. Skip it.
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