What if we barged into your room tomorrow with a gun to your head with this ultimatum: Change your life in 24 hours or pull the trigger. Sounds insane? Then why do you do it to yourself? Like, isn’t that exactly how you approach habit change – as if our lives depend on instant, dramatic transformations. It's killing you, dearest!So! Forget everything you've heard about habit formation and meet BJ Fogg! He's a behavior scientist who's distilled years of research...
Change CAN be Easy!
Let's face it - change isn't always a walk in the park. And for years, we've been scared with “you can never get rid of bad habits” bla bla blahh! Fogg totally flips this script!For two decades, he dug deep into the science of habit formation at Stanford. Most of us want to improve our lives. But there's a gap between what we want and what we do. Besides, the real problem isn't you - it's the faulty instructions you've...
The Logic Behind Tiny Habits
Fogg introduces us to the wild world of Behavior Design! Even as a behavior scientist, creating good habits in his own life was no cake-walk. He too was struggling to make lasting changes. So, he did what any self-respecting scientist would do - turned himself into a guinea pig.His experiments ranged from the silly to the sensible. Ever tried doing push-ups every time you pee? He did. It worked wonderfully. Eating an orange daily at lunch? Total flop. These trials...
The Fogg Behavior Model
This one time, Fogg was at the gym, totally into his workout, and then… then he donated money to the Red Cross. Abrupt? Well, that's just how the Fogg Behavior Model works. Simply put, the Fogg Behavior Model explains why we do what we do. Fogg breaks down every behavior into three essential elements: Motivation, Ability, and Prompt. That means, you need to want to do something, be able to do it, and have something that reminds you to do...
Motivation and the Behavior Change Model
Now! The M. Motivation. Humans are dreamers by nature, but turning those dreams into reality often proves challenging. We've all been there - setting ambitious goals, only to find our enthusiasm waning as time goes on. Sandra and Adrian's backyard is a classic tale of motivation gone awry. One minute they're riding high on the American Dream, envisioning a lush garden oasis. The next, they're staring at knee-high grass and a scary compost pile, wondering where their enthusiasm went. Sound...
Easy Does It!
Simplicity changes behavior! As… simple as that. When Mike Krieger and Kevin Systrom created Instagram, they didn't set out to build a billion-dollar app. They started with something small and focused: photo sharing. Simple! In fact, Google, Amazon, Slack - all these tech giants began with a simple idea that was easy for users to adopt. If you want to make a lasting change in your life, start small and simple.So, B=MAP, right? If motivation fluctuates like a temperamental toddler,...
How To Use Prompts
You've just finished your morning coffee, and as you put the mug down, you think, "I should really start that exercise routine." But then you get distracted by your phone, and before you know it, you’re late for a million other things and exercise is not as important. Why does this happen, ever thought about it? Because you do not have a strong enough prompt! To make habits stick, you need strong prompts. That’s just how human behavior is. Even...
Tiny Habits Need Tiny Triumphs
Linda had a postcard on her fridge that made her laugh out loud. It showed a 1950s housewife saying, "If the kids are alive at five o'clock, I've done my job." For Linda, a mom of six kids, all under 13, this wasn't just funny - it was aspirational. She wanted that laid-back attitude, but it felt impossibly out of reach. We are experts at beating ourselves up over what we didn't do, but novices at patting ourselves on the...
Chapter 10
Details coming soon.
Summary
As we wrap this up, remember that your journey of transformation has only just begun. The small changes you make today have the power to reshape your life and ripple out to touch countless others. By nurturing your tiny habits and celebrating your progress, you're not just changing yourself — you're lighting the way for a brighter, more empowered world. The power is in your hands.
More knowledge in less time
The Art of Community
Get the key ideas from nonfiction bestsellers in minutes, not hours.
Find your next read
Get book lists curated by experts and personalized recommendations.
Shortcasts
We’ve teamed up with podcast creators to bring you key insights from podcasts.
About the Author
BJ Fogg, PhD, behavior Scientist at Stanford University. I founded the Behavior Design Lab at Stanford University. In addition to my research, I teach industry innovators how human behavior really works. I created the Tiny Habits Academy to help people around the world. I live in Northern California and Maui.
I always try to do groundbreaking work that will improve people’s lives through behavior change. That's my #1 focus as a researcher and innovator, at Stanford and in industry. Over the years I've created new ways to understand behavior and new methods for designing change solutions. It's a powerful system, and I call this "Behavior Design."
Thank you for registering with Storise.
Your journey with books and ideas begins now, anytime, anywhere.
You can now use your registered email to log in to the app.
.png){kind=icon}
