Tiny Habits

1. Behavior change starts with tiny habits, not grand gestures

Tiny is mighty.

Start small to succeed. The key to lasting change is not willpower or motivation, but making behaviors so small they're almost laughably easy. This approach, called Tiny Habits, allows you to bypass the unreliable nature of motivation and build consistency. By starting with behaviors that take less than 30 seconds, you reduce the friction and resistance that often derail change efforts.

Build momentum through success. When you succeed at tiny habits, you create a positive feedback loop of success and confidence. This momentum propels you towards bigger changes naturally. For example, flossing one tooth can grow into a full dental hygiene routine, or doing two push-ups can evolve into a comprehensive workout regimen. The power of tiny habits lies in their ability to root firmly in your life and grow organically.

Examples of tiny habits:

• Drink one sip of water after waking up
• Do one push-up after using the bathroom
• Write one sentence in a journal before bed
• Take three deep breaths before starting work

2. Motivation is unreliable; focus on making behaviors easy

Simplicity changes behavior.

Ability trumps motivation. While motivation can spark change, it's often fleeting and unreliable. Instead, focus on making behaviors as easy as possible. This approach, rooted in the B=MAP model (Behavior = Motivation + Ability + Prompt), recognizes that by increasing ability (making things easier), you can achieve lasting change even when motivation fluctuates.

Reduce friction to increase success. Analyze the components that make a behavior difficult using the Ability Chain: time, money, physical effort, mental effort, and routine. By addressing these factors, you can dramatically increase your chances of success. For instance, if you want to exercise more, place your workout clothes by your bed the night before, reducing the friction of getting started in the morning.

Ways to make behaviors easier:

• Break tasks into smaller steps
• Remove obstacles in your environment
• Acquire necessary tools or resources
• Increase your skills through practice or learning
• Adjust your routine to accommodate the new behavior

3. Design effective prompts to trigger desired behaviors

No behavior happens without a prompt.

Prompts are behavior triggers. A prompt is anything that reminds you to do a behavior. Without an effective prompt, even highly motivated individuals with the ability to act may fail to perform a desired behavior. Understanding and designing effective prompts is crucial for successful habit formation.

Leverage existing routines. The most reliable prompts are those tied to existing behaviors or routines, called Anchors. By attaching new habits to established routines, you create a natural flow that makes the new behavior more likely to occur. For example, "After I brush my teeth, I will floss one tooth" uses the existing habit of brushing teeth as an anchor for the new flossing habit.

Types of prompts:

1. Person Prompts: Internal reminders (unreliable)
2. Context Prompts: External cues in your environment
3. Action Prompts (Anchors): Existing routines that trigger new behaviors

Tips for effective prompts:

• Make them specific and obvious
• Place them where the behavior will occur
• Use the "After I... I will..." format to create clear recipes

4. Celebrate small wins to wire in new habits

Emotions create habits.

Celebration is key. The most powerful way to wire in a new habit is to create a feeling of success immediately after performing the behavior. This positive emotion, which Fogg calls "Shine," activates the reward circuitry in your brain, strengthening the neural pathways associated with the new habit.

Make celebration authentic. The celebration doesn't need to be grand; it can be as simple as saying "Good job!" to yourself or doing a small fist pump. The key is that it feels genuine and creates a positive emotion. By consistently pairing the behavior with this good feeling, you make the habit more automatic and enjoyable.

Benefits of celebration:

• Increases likelihood of repeating the behavior
• Builds confidence and momentum
• Shifts focus from outcomes to progress
• Creates a positive association with the habit

Examples of celebrations:

• Smile and say "I did it!"
• Do a little dance
• Imagine the sound of applause
• Take a deep, satisfying breath

5. Break down aspirations into specific, actionable behaviors

Aspirations are abstract desires, like wanting your kids to succeed in school. Outcomes are more measurable, like getting straight As second semester. Both of these are great places to start the process of Behavior Design.

Clarity is crucial. Vague goals like "get healthy" or "be more productive" are difficult to act upon. Instead, break down these aspirations into specific, concrete behaviors. This process allows you to focus on actionable steps and measure progress more effectively.

Use the Swarm of Behaviors technique. To identify specific behaviors, use the Swarm of Behaviors method. Write your aspiration in the center of a page, then brainstorm as many related behaviors as possible around it. This technique helps you explore a wide range of options and find the most effective and appealing behaviors to pursue.

Steps to break down aspirations:

1. Clearly define your aspiration or desired outcome
2. Use the Swarm of Behaviors to generate specific behaviors
3. Evaluate each behavior for impact and feasibility
4. Select the most promising behaviors to implement

• Example: Aspiration "Reduce stress"
• Specific behaviors:
  • Meditate for 2 minutes daily
  • Take a 10-minute walk during lunch
  • Practice deep breathing before meetings
  • Write in a gratitude journal before bed

6. Troubleshoot habits using the B=MAP model

B=MAP is the foundation for designing new habits and saying good-bye to habits that are holding you back.

Systematic approach to habit challenges. When a habit isn't working, use the B=MAP model (Behavior = Motivation + Ability + Prompt) to diagnose and solve the problem. This structured approach helps you identify which component needs adjustment, rather than relying on guesswork or willpower.

Follow the troubleshooting order. Start by examining the prompt, then look at ability, and only consider motivation as a last resort. This order is crucial because prompts and ability are often easier to adjust than motivation. By following this sequence, you can often solve habit challenges without needing to rely on fleeting motivation or willpower.

Troubleshooting steps:

1. Check if there's an effective prompt
2. Assess if the behavior is easy enough to do
3. Evaluate if there's sufficient motivation

Common solutions:

• Redesign the prompt to be more noticeable or timely
• Break the behavior into smaller, easier steps
• Remove obstacles that make the behavior difficult
• Find ways to make the behavior more intrinsically rewarding

7. Embrace a new identity to sustain long-term change

Behavior Crafting skills relate to selecting and adjusting the habits you want in your life.

Identity drives behavior. Lasting change often requires shifting your identity – your beliefs about who you are and what you're capable of. As you successfully implement new habits, begin to see yourself as the type of person who naturally does these behaviors. This identity shift makes the habits more automatic and sustainable.

Use language to reinforce identity. Consciously use phrases like "I'm the kind of person who..." to reinforce your new identity. For example, "I'm the kind of person who exercises regularly" or "I'm someone who values healthy eating." This language helps solidify your new self-concept and makes it easier to maintain positive habits.

Ways to embrace a new identity:

• Celebrate successes that align with your desired identity
• Surround yourself with people who embody the identity you want
• Engage in activities related to your new identity
• Share your new habits and identity with others
• Use visual reminders of your new identity (e.g., motivational quotes, vision boards)

8. Use the "Swarm of Behaviors" to explore options

The more behaviors you list, the better. You can tap into your creativity or maybe ask friends for their ideas.

Generate numerous possibilities. The Swarm of Behaviors technique encourages you to brainstorm a wide variety of behaviors related to your aspiration. By generating many options, you increase the likelihood of finding behaviors that are both impactful and feasible for your unique situation.

Embrace creativity and flexibility. Don't limit yourself to obvious or conventional behaviors. Include behaviors that might seem unconventional or even slightly silly. The goal is to explore a broad range of possibilities before narrowing down to the most promising options.

Steps for creating a Swarm of Behaviors:

1. Write your aspiration in the center of a page
2. Set a timer for 5-10 minutes
3. Rapidly list as many related behaviors as possible
4. Aim for at least 20-30 behaviors
5. Include a mix of tiny and more ambitious behaviors

Tips for effective brainstorming:

• Don't judge ideas as you generate them
• Build on existing ideas to create variations
• Consider behaviors from different life domains (work, home, relationships)
• Ask others for input to gain fresh perspectives

9. Redesign your environment to support desired habits

Behavior Design recognizes this reality: A key to lasting change is matching yourself with behaviors that you want to do.

Environment shapes behavior. Your physical and social environment plays a crucial role in shaping your habits. By deliberately redesigning your environment, you can make desired behaviors easier and unwanted behaviors more difficult. This approach reduces the need for willpower and motivation.

Make good habits obvious and easy. Place visual cues and necessary tools for desired habits in prominent locations. For example, if you want to eat healthier, keep a bowl of fruit on the counter and pre-cut vegetables at eye level in the fridge. Conversely, make unhealthy options less accessible by placing them out of sight or removing them entirely.

Strategies for environmental design:

• Rearrange furniture to support desired behaviors

• Use visual reminders (e.g., sticky notes, calendars)

• Prepare your environment in advance (e.g., lay out exercise clothes)

• Remove or hide triggers for unwanted habits

• Create "habit stations" with all necessary tools in one place

• Example: Redesigning for better sleep

• Remove electronics from the bedroom

• Install blackout curtains

• Keep the room cool

• Place a book on the nightstand instead of a phone

10. Untangle bad habits systematically, not forcefully

Picture a tangled rope that's full of knots. That's how you should think about unwanted habits like stressing out, too much screen time, and procrastinating.

Approach bad habits strategically. Instead of trying to "break" bad habits through sheer force of will, approach them as complex tangles that need to be systematically untied. This mindset shift helps you approach the problem with patience and curiosity rather than frustration and self-judgment.

Focus on specific behaviors. Identify the specific components of a general bad habit and address them individually. For example, if you want to reduce screen time, you might focus on specific behaviors like "checking social media before bed" or "watching TV during meals." By tackling these specific behaviors, you can gradually untangle the larger habit.

Steps to untangle bad habits:

1. Identify the general habit you want to change
2. List specific behaviors that contribute to the habit
3. Choose the easiest specific behavior to address first
4. Apply the B=MAP model to design out that behavior
5. Gradually work through the list of specific behaviors

Strategies for addressing bad habits:

• Remove or avoid prompts for the unwanted behavior
• Make the behavior more difficult to do
• Reduce motivation for the behavior
• Replace the bad habit with a positive alternative

11. Change together by applying Behavior Design in groups

Behavior Design is not a solitary pursuit. With each habit we design, each tiny success we celebrate, and each change we make, we reach beyond our personal lives.

Leverage social dynamics. Applying Behavior Design principles in groups – whether families, work teams, or communities – can amplify the impact of change efforts. Social support, shared accountability, and collective problem-solving can make habit formation more effective and enjoyable.

**Adapt methods

Last updated: August 19, 2024