Thursday , May 6 2021

How to create any habit with the advice of the four greatest masters of habit

# 2. Tiny Habits by BJ Fogg


BJ Fogg is a Stanford behaviorist scientist who developed the Fogg Behavior Model (FBM) pictured above. He says that for a trigger (such as a splint in the Duhigg model) to succeed, the right levels of motivation and skill must come together. You could have many motivations to do 100 push-ups, but not the physical strength to do it. Eating a healthy meal of steamed broccoli is physically easier to do than being bent over your arms. But it is still likely that you will fail because of lack of motivation (if you do not like steamed broccoli).

To make sure that the triggers for the correct behaviors are successful and those for the wrong ones fail, Fogg has created an approach called Tiny Habits, which are habits …

  • "You do it at least once a day"
  • "That brings you less than 30 seconds"
  • "This requires a little effort".

To change behavior using the Tiny Habits methodology, Fogg suggests using his habit recipe model:

"After me [TRIGGER], I will do it [TINY HABIT]".

The trick here is to use a so-called anchor as a trigger. One is still a solidified routine behavior, like brushing your teeth, making coffee or washing your hands. It still becomes the trigger for your new habit.

For example, using dental floss with a tooth after brushing your teeth is so simple that it is difficult not follow.

In practice, most people believe that the small habit leads to a greater change in behavior. In our coaching community, we talk a lot about momentum. In this Tiny Habits Flossing example, you focus only on the initial moment knowing that you are more likely to be going over the dental floss only with a tooth.


The structure of Tiny Habits is rooted in the concept of implementation intentions. From the preview study on the theory, validated by NYU psychology professors Peter Gollwitzer and Gabriele Oettingen:

"The intentions of implementation are if-then the plans that explain in advance how you want to fight for a fixed goal.For the if component, a critical signal is selected (eg, A good opportunity, an early hurdle) that is connected a direct response from the objective in the component then.The implementation intentions are known to improve the rate of achievement of the objectives.They do this by delegating the control of the actions to the situational signals, thus conferring control of the action with characteristics of automaticity ".

Study topic

The power of this methodology is that small habits get complicated quickly once it is chained up. In 2015, I read a book called The Miracle Morning, which outlined a morning routine in six phases. It has already arrived with an acronym to remember the steps, but to chain them together with the recipes of the habit has helped me to execute them consistently in sequence. I turned the acronym into a habitual scale, and then I explained my implementation intentions next to it.


Knowing which habit followed and that each required only a short time, it removed much of the mental effort usually needed to adopt a new behavior, especially what should happen immediately after getting up.

When to use this model

It does not matter if you are a nerd, a curious skeptic, or you just want your children to eat vegetables, the risk / reward ratio of small habits is excellent. They take little time to set and close effortlessly in the execution.

A lot of customers who come to coaches of habits are struggling with goals that are much larger than their current capabilities. If this is you, a Tiny Habit is a nice alternative. You are making a guarantee to yourself to take a small step, knowing that a sufficient amount of those little steps will ultimately lead to your bigger goal.

The important thing here is to write the recipe of your habit. So, if you still have problems with the habit, the most probable culprit is a "still" that is not consistent or that leaves no room for your new habit. In both cases, choose a new anchor.

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