Tiny Habits

The Small Changes That Change Everything

BJ Fogg, Fogg, BJ

• Publisher: Harvest
• Year: 2019
• Print ISBN: 9780358362777
• eBook ISBN: 9780358003991
• Subtopic: Personal Success

New York Times Bestseller | A habit expert from Stanford University shares his breakthrough method for building habits quickly and easily. With Tiny Habits you’ll increase productivity by tapping into positive emotions to create a happier and healthier life. Dr. Fogg’s new and extremely practical method picks up where Atomic Habits left off. 

“There are many great books on the topic [of habits]: The Power of Habit, Atomic Habits, but this offers the most comprehensive, practical, simple, and compassionate method I've ever come across.” —John Stepper, Goodreads user

BJ FOGG is here to change your life—and revolutionize how we think about human behavior. Based on twenty years of research and Fogg’s experience coaching more than 40,000 people, Tiny Habits cracks the code of habit formation. With breakthrough discoveries in every chapter, you’ll learn the simplest proven ways to transform your life. Fogg shows you how to feel good about your successes instead of bad about your failures. 

This proven, step-by-step guide will help you design habits and make them stick through positive emotion and celebrating small successes. Whether you want to lose weight, de-stress, sleep better, or be more productive each day, Tiny Habits makes it easy to achieve—by starting small.

Three Hundred Recipes for Tiny Habits—Fifteen Life Situations and Challenges

You can see more recipes at TinyHabits.com/recipes.

TINY HABITS FOR WORKING PARENTS

1. After I hear my alarm, I will turn it off immediately (no snooze).
2. After I put my feet on the floor in the morning, I will say, “It’s going to be a great day!”
3. After I walk into the kitchen, I will drink a big glass of water.
4. After I start the coffee maker, I will get out the lunch boxes.
5. After I get the eggs cooking, I will set out my vitamins.
6. After I turn on the shower, I will do three squats (and maybe more).
7. After I make my bed, I will put clothes into the washer and set a timer.
8. After my children leave for school, I will get out my to-do list for work.
9. After I buckle my seat belt, I will press play on my audiobook.
10. After I pull into the parking lot at work, I will park in the farthest parking space.
11. After I sit down at my desk, I will put my phone on airplane mode.
12. After I sort through my spam folder, I will walk around and quickly greet my teammates.
13. After I get back to my desk after my morning meeting, I will list my top priority for the day.
14. After I eat lunch, I will walk around the building at least once.
15. After I put my computer to sleep at the end of the day, I will tidy my work desk quickly.
16. After I drive out of the parking lot at work, I will turn toward the gym.
17. After I walk in the door after work, I will give my children a hug.
18. After I start the dishwasher, I will tidy up at least one thing on the counter.
19. After I say good night to my children, I will think of one person I love whom I might call.
20. After I get in bed, I will open the scriptures and read at least one verse.

TINY HABITS FOR BETTER SLEEP

1. After I hear my alarm in the morning, I will get up without hitting snooze.
2. After I put on my shoes in the morning, I will go outside to soak in the natural light.
3. After I finish eating lunch, I will get outside into the natural light of the sun.
4. After I decide to take a nap, I will set an alarm so I don’t sleep for more than thirty minutes.
5. After I see it’s past three p.m., I will drink water instead of coffee.
6. After I arrive home from work, I will charge my phone in the kitchen, not in the bedroom.
7. After I put dinner in the oven, I will take a magnesium supplement.
8. After I turn on the dishwasher in the evening, I will dim the lights around the house.
9. After I turn on the first light in the evening, I will put on glasses that block blue light.
10. After I turn on the TV at night, I will take a melatonin supplement.
11. After I finish watching Jeopardy! on TV, I will start my bedtime ritual.
12. After I see it’s past eight p.m., I will stop using electronics and staring at screens.
13. After I lock the doors at night, I will turn down the thermostat to seventy degrees.
14. After I floss my teeth at night, I will turn on my white-noise machine.
15. After I turn on my white-noise machine, I will close my curtains so the room is entirely dark.
16. After I close the curtains, I will spray a little lavender scent in my bedroom.
17. After I get into bed and I’m not sleepy, I will open a relaxing book to read in a dimly lit room.
18. After I want to get up in the middle of the night, I will lie back down for about fifteen seconds.
19. After I keep looking at my clock at night, I will turn the clock around so I can’t see it.
20. After I start to worry about a problem at night, I will say, “That can wait until tomorrow.”

TINY HABITS FOR ACTIVE OLDER ADULTS

1. After I make a cup of tea, I will get out my medications.
2. After I get the morning paper, I will take three deep breaths.
3. After I finish the paper, I will turn on a favorite album and dance a bit.
4. Af...

Table of contents

• Title Page
• Contents
• Copyright
• Dedication
• Introduction
• The Elements of Behavior
• Motivation—Focus on Matching
• Ability—Easy Does It
• Prompts—The Power of After
• Emotions Create Habits
• Growing Your Habits from Tiny to Transformative
• Untangling Bad Habits: A Systematic Solution
• How We Change Together
• The Small Changes That Change Everything
• Acknowledgments
• Appendixes
• Three Hundred Recipes for Tiny Habits—Fifteen Life Situations and Challenges
• About the Author
• Connect on Social Media