BJ Fogg

Tiny Habits

1. IDEA 1

   Behaviour needs motivation, ability and prompt

   Fogg's model says a behaviour happens when motivation, ability and a prompt come together at the same moment, written as B equals MAP. If a habit is not happening, one of these three is missing, and blaming yourself does not help.

2. IDEA 2

   Motivation is unreliable; make it easy

   Motivation rises and falls, Fogg argues, so building habits on it fails. A better approach is to make the behaviour so small and easy that you can do it even on a bad day, like flossing one tooth.

3. IDEA 3

   Find golden behaviours with a swarm

   To choose habits, Fogg suggests listing many possible behaviours that serve your aspiration, a Swarm of Behaviors. Focus Mapping then sorts them by impact and by how easy they are, revealing golden behaviours worth starting.

All 8 ideas from Tiny Habits →