today I’m going to review the power of tiny habits book review by BJ Fogg Are you finding it hard to make changes in your life simply because you don’t have enough time? Well, the good news is when you read this book, it will tell you that making change is actually very fun and very easy and guaranteed after reading this, you’ll see that change isn’t as hard as you think

What is the Tiny Habits book about?

today I am going to tell What is the book Tiny Habits about? introduction to the book the booklet you know that you need a different approach when it comes to change change is a design flaw, not a personal flaw tiny habits is a system that doesn’t rely on willpower accountability but rather it’s a system that occurs very naturally The good news is that Tiny habits is based on 10 years of research and has been tested on 40,000 people the entire anatomy of tiny habits is based on three words, namely

⚫ number 1.….Simplicity

⚫ number 2 … behaviour

⚫ number 3…celebrations

this is also known as the ABCs of tiny habits see tiny habits as a process not a prescription for encourages you to see behavioral change as a science experiment that involves fun exploration and that you will discover something new about yourself

about the author of tiny habits book

The author of the book Tiny Habits: The Small Changes That Change Everything is Dr. BJ Fogg. He is a renowned behaviour scientist and researcher who founded the Behavior Design Lab at Stanford University. Dr. Fogg’s work primarily revolves around understanding and influencing human behaviour, especially in the context of the digital world and personal change.

Dr. Fogg has developed the Fogg Behaviour Model, a psychological model that outlines how behavior happens and how it can be changed through understanding three key elements: motivation, ability, and prompts

What are 3 words in the Tiny Habits book based on? explaining

Here is the list of what the 3 words in the Tiny Habits book are based on: full explain

Simplicity

BJ Fogg highlights the importance of simplicity in making new behaviours achievable. People are more likely to stick with habits that require minimal effort and can be seamlessly integrated into their lives. By reducing a behaviour to its simplest form, it becomes easier for individuals to repeat it consistently, eventually leading to automaticity.

behaviour

The book is founded in the understanding that behaviour is the core unit of change. Fogg argues that to instigate a change, it’s essential to focus on specific behaviors rather than abstract goals. He breaks behaviors down into small, manageable actions that can be easily incorporated into daily routines. This concept is represented by his Behavioral Model, which posits that three elements—motivation, ability, and prompt—must converge to create a behavior.

celebrations

Celebration is a unique and powerful element introduced by Fogg, emphasising the significance of immediately reinforcing new behaviours with positive emotions. By celebrating small wins, individuals create positive associations with the behaviour, increasing the likelihood of its repetition. Celebration acts as an emotional trigger that boosts motivation and reinforces identity change

The essence of any behaviour, especially those we might want to develop into habits, dwindles down to just three things: motivation, ability, and a prompt

BJ Fogg

❝Emotions create habits Celebrating a habit formation, even if it’s tiny, increases the depth of emotional roots that will help sustain it – BJ Fogg❞

tiny Habits: The Small Changes That Change Everything Fogg, B. J. (2020).

examples of tiny habits

1. Morning Stretch….. Spend just two minutes doing a light stretch each morning after waking up. This simple habit can help improve flexibility and increase energy levels throughout the day.

2. Gratitude Practice…Take a moment each day to write down one thing you are grateful for. This can enhance your overall sense of well-being and positivity.

3. Hydration Check… Get into the habit of drinking a glass of water right after brushing your teeth in the morning. Staying hydrated is crucial for your health, and associating it with an existing habit can make it easier to remember.

4. Brief Meditation… Invest in a short, five-minute meditation session each day, perhaps before going to bed. This practice can improve mental clarity and reduce stress levels.

5. Read a Page… Commit to reading just one page of a book daily. This tiny habit can lead to finishing several books over the course of the year, contributing to personal growth and knowledge.

6. Tidy Up…. Spend a couple of minutes each evening picking up around your living space. This habit can maintain cleanliness and reduce clutter, creating a more welcoming environment.

7. Compliment Someone… Make it a daily goal to genuinely compliment someone. This simple action can enhance social interactions and create a positive atmosphere around you.

By focusing on small, manageable actions, individuals can create lasting change. These habits, because of their simplicity, require minimal motivation and effort, making them easier to maintain in the long run. The Miracle Morning Book Summary

how to do tiny habits

Here are some guides to make tiny habits part of your routine:

1. Start Small Identify the tiniest possible version of the habit you want to form. For instance, if you want to develop a habit of flossing, start with flossing just one tooth.
2. Anchor Your Habits… Link your new tiny habit to an existing routine or habit. This anchoring helps you remember to perform the new habit. For example, if you intend to start meditating, do it right after you brush your teeth in the morning.
3. Embrace Simplicity …The key is to make the habit so simple and easy that you can do it without much effort or motivation. It should require little time and energy to complete.
4. Celebrate Success… Every time you complete your tiny habit, celebrate your success immediately. This could be a small gesture or a mental affirmation. Celebrating helps create positive emotions associated with the habit, reinforcing your behaviour.
5. Adjust as Needed…… If the habit feels too challenging or if you’re missing it, simplify it further. The idea is to ensure that you will consistently succeed, reinforcing your habit.

By following these steps, you can gradually increase the complexity and duration of your habits, allowing them to grow naturally and become part of your everyday life.

some key chapters and contents you can expect in the book

 I want to encourage you to do one tiny habit with me today. After you make your first cup of coffee, do two push-ups and let me know how do you feel and what is your experience is.

Here are some key chapters and contents you can expect in the Tiny Habits book:

1. Introduction to Tiny Habits

 The book begins by explaining the concept of tiny habits and why they are effective for behavior change. Fogg introduces his behavioural model, which focuses on the interplay of motivation, ability, and prompts.

2. The Fogg Behaviour Model

This chapter delves into the Fogg Behaviour Model in detail, explaining how behaviour is a product of motivation, ability, and prompts working together. It sets the foundation for understanding how habits form and change.

3. Creating Tiny Habits

A step-by-step guide on how to design tiny habits, emphasising the importance of starting small and celebrating successes. Fogg provides specific techniques for habit formation, such as “ABC” (Anchor, Behaviour, and Celebrations).

4. Growing Big from Tiny

This chapter discusses how tiny habits can lead to significant life changes over time. By consistently practicing small behaviours, individuals can build more complex habits and achieve larger goals.

5. The Power of Emotions and Celebrations

Here, Fogg explains the critical role of emotions in reinforcing habits. The chapter includes insights on how to effectively use celebrations to solidify new behaviours.

6. Tailoring Habits to Fit Your Life

Tips on customising tiny habits to individual lifestyles and preferences, ensuring that the habits are sustainable and seamlessly integrated into daily life.

7. Overcoming Obstacles

 Fogg addresses common barriers to habit formation and provides strategies to overcome them, helping readers remain committed to their habit goals.

8. Sustaining and Evolving Habits

The final chapters focus on maintaining habits over time and adapting them as life circumstances change, ensuring that the change is enduring.

the power of tiny habits book summary

just remember small changes everything but only is habits, small transformational units They are also the most fundamental. they are circles of change, meaning they are concentric tiny habits can create a tidal wave that changes the culture It starts with one person and one habit that multiplies to two and frees a bird, reaching many people and eventually the world The book has many diagrams and pictures to help you understand the fundamentals and principles of tiny habits at the back of the book.

You will also find templates and master plans for giving free Island recipes for tiny habits and categorizes them into 15 life situations and challenges, which comes in very handy when you need an example or an idea okay guys, this is the end of the video Thank you for reading I hope you enjoyed it Make sure that you get your tiny habits by BJ Fogg from Amazon I’m going to catch you guys in the next one. Thank you for watching Look out to each other; Bye-bye. 

Citations

Fogg, B. J. (2020). *Tiny Habits: The Small Changes That Change Everything*. Houghton Mifflin Harcourt.