Tiny Habits

Big changes come from tiny habits. You don’t need to overhaul your life to transform it—you just need to start small.

1. Small habits lead to sustainable change

Creating lasting habits isn’t about willpower or motivation, but starting small. Most people fail because they overreach, trying to introduce massive changes all at once. But sustainable transformation hinges on breaking goals into smaller, simpler actions.

For example, instead of setting an unrealistic fitness goal like two hours of daily gym workouts, start with just five or ten minutes of easy exercise. This approach doesn’t require as much motivation, making it easier to stick with for the long haul. Over time, these small actions can cascade into larger changes.

BJ Fogg emphasizes the power of small steps by sharing his “Maui Habit.” Each morning, before starting his day, he says aloud, “It’s going to be a great day.” This creates a sense of optimism and sets a positive tone effortlessly. Tiny habits help conquer the overwhelming nature of large goals while letting success build on itself.

Examples

• Start flossing just one tooth each night instead of committing to flossing everything daily.
• Pair one deep breath with a stretch each morning to integrate mindfulness.
• Build confidence in fitness by starting with two wall pushups every day.

2. Your habits depend on behavior drivers

Every behavior arises from three factors: motivation, ability, and prompts. It's not just about wanting to change; success demands triggers and manageable tasks within your capability.

Behavioral psychologist BJ Fogg uses a real-world example: the 2010 Haiti earthquake relief effort. Donations surged because people were motivated to help, giving money was incredibly simple (via SMS), and the prompts—texts to donate—were clear and timely. These three variables created the perfect conditions for a successful campaign.

Easy habits leverage all three drivers. For instance, a phone alarm might prompt you to drink water (clear trigger); keeping a water bottle handy makes it easy (ability); and your motivation to stay hydrated sets it in motion.

Examples

• Motivation drove millions to donate during natural disasters like the Haiti earthquake.
• Ability made photo-sharing platforms like Instagram explode in popularity with their simple interface.
• Clear and actionable prompts like reminders help change daily behaviors for the better.

3. Motivation spikes are fleeting

Motivation helps spark bold actions in the moment, such as chasing a flight or signing up for an online course, but it isn’t a solid foundation for habits. Over time, unreliable motivation dwindles.

BJ Fogg explains that while motivation might inspire one-time feats like tackling a marathon or jumping into a workout plan, sustained change requires more than bursts of enthusiasm. A habit becomes permanent only when it fits seamlessly into daily life.

This is why you need to focus on immediate, actionable behaviors instead of abstract long-term goals. For example, you can’t lose 15 pounds overnight, but you can make small adjustments, like cutting down a sugary drink per day or switching to home-cooked meals.

Examples

• 90% of students drop out of online courses because motivation fizzles.
• A single AA meeting may spark change, but consistent attendance builds lasting recovery.
• Daily savings habits form emergency funds instead of one-time motivation to save thousands.

4. Simplicity helps habits stick

The more effortless a behavior, the more likely you are to repeat it. Creating ease around a habit removes friction, making it simple to do even on days when motivation is low.

Instagram's success illustrates this concept well. Unlike its competitors, Instagram streamlined posting a photo to just three taps. This ease turned users into repeat participants and skyrocketed its value to billions. Similarly, simplifying fitness with lighter exercises, like starting with two pushups, can lay the foundation for a routine.

To improve the likelihood of success, examine barriers like time, resources, or energy, and simplify the task. Remove anything that makes it feel daunting or out of reach.

Examples

• Taking a single sip of water to kickstart hydration habits.
• Doing beginner exercises like wall pushups instead of full ones.
• Using automated tools like budgeting apps to save money effortlessly.

5. Prompts inspire actions

Prompts are the key signals that direct when a habit starts. Whether external (like an alarm) or tied to ongoing routines (like washing hands), prompts push us to act.

BJ Fogg advocates using “action prompts,” in which you connect a new habit with an established behavior. For example, every time he flushes the toilet, he does two pushups. Over time, flushing becomes an unthinking trigger for exercise, ingraining fitness seamlessly into his day.

Identify common routine triggers in your life, such as brushing your teeth, drinking tea, or locking up at night, and anchor new habits to them for consistency.

Examples

• Author BJ Fogg’s bathroom pushup routine tied to flushing.
• Drinking water tied to boiling the morning tea kettle.
• Taking a deep breath after turning off the phone alarm.

6. Right prompts need thoughtfulness

Not all prompts are effective. For long-term habits, you must align the prompts with your routines in terms of location, frequency, and relevance.

BJ Fogg explains that brushing teeth works best for dental habits like flossing but doesn’t make sense for unrelated tasks like sweeping the garage. Similarly, watering plants can prompt self-care actions like drinking a glass of water, sharing a thematic connection.

Experimentation plays a role too. Fogg tried mindful breathing as a bedtime anchor but later swapped it for expressing gratitude, which resonated better and gave him a “happy zing.”

Examples

• Gratitude exercises before bed for peaceful reflection.
• Flossing immediately after brushing for natural habit flow.
• Drinking water every time the kitchen sink is used.

7. Information isn't enough for behavior change

Knowledge alone—no matter how convincing—doesn’t inspire habit transformation. You must rely on steady, repeated action instead.

The flaws in the Information-Action Fallacy mean we can't simply educate people into adopting better habits. For instance, people might know exercise is critical for health but still fail to act without simple plans like home-based, time-efficient routines.

The focus should shift from thinking to doing: taking measurable steps regardless of the available knowledge or motivation level.

Examples

• Flossing even one tooth creates momentum for healthier gums.
• Walking briskly for 5 minutes evolves into longer outdoor strolls.
• Saving spare change creates an emergency fund without budgeting skills.

8. Anchoring builds habits

Anchoring uses connected actions to ensure your habit sticks to already-established routines in your life. Keeping them thematic and frequent boosts success.

BJ Fogg advises pairing related actions for seamless transitions. For instance, when brushing teeth, committing to smile in the mirror links the two. Tying small, specific habits to anchors compels them into permanence through routine.

This principle allows habits to be layered on top of naturally occurring activities.

Examples

• Starting a quick journal note after each morning coffee cup.
• Stretching arms every time you rise from a desk chair.
• Packing lunch boxes while preparing breakfast.

9. Tiny victories generate momentum

Small, consistent wins build long-term habits. Fogg explains that celebrating even the tiniest success strengthens confidence and reinforces the habit loop.

Why? Positive feelings—like dopamine surges—make habits rewarding. These encouraging reinforcements help the brain recall and repeat the behavior. BJ Fogg’s own habit-building celebrations involve shouting “I did it!” after completing a small task to amplify success.

The more you celebrate small wins, the more these minor habits snowball into major changes.

Examples

• Saying “I’m incredible” after completing one sit-up.
• Smiling broadly when achieving a step in your routine.
• Clenching a fist and exclaiming “Yes!” for drinking water consistently.

Takeaways

1. Break goals into the smallest, simplest tasks, like doing just two pushups or putting on walking shoes.
2. Anchor your habits to existing routines, like tying gratitude reflection to pillow-time or stretching during boiling kettles.
3. Reward small successes—every tiny victory reinforces your habit loop—so celebrate the smallest step forward.