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Stats
Author: BJ Fogg
Series: —
Format: e-book
Pages / Mins: 322 pages
Genre: self-help
Started: 2025-01-02
Finished: 2025-01-03
Rating: 3/5
📢Publisher Summary
Link: https://www.goodreads.com/book/show/43305818-tiny-habits
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.
🧠My Quick Thoughts
🔍How I Found The Book
I was looking for productivity books on Libby, and I have heard that this is a good follow up to Atomic Habits, which I really enjoyed.
📖Book in 3 Sentences
- Start tiny
- Celebrate everything
- Don't rely on motivation
🤔Thoughts
- Really enjoyed this but I felt myself wanting to skim parts of it that seemed to be drawn out
💗Who Should Read This
People who want to look into habit formation.
🥇Top 3 Quotes
B = MAP
You change the best when you feel good
One tiny action will allow you to gain momentum every time you do it
😲Did This Book Change My Life?
Yes, I think so! It was pretty easy to immediately start implementing the process from the book into my life. I am hoping that this will be the process that helps me get out of the bust and burst cycle that I have been in when it comes to my physical and mental health.
🧾Review
Goodreads: https://www.goodreads.com/review/show/7161779452
Blog: https://wtfdidkatejustread.blogspot.com/2025/01/tiny-habits-by-bj-fogg.html
I really did enjoy this book, though I did find it dragged on some. I caught myself going "okay, get to the point and just tell me what to do please". But overall I think the methods sound easy enough to implement into day to day life without having to overhaul any of my current processes. I am really hoping that this will be the method that sticks with me and gets me to make some meaningful changes in my life as 2025 starts up.
📑Notes
Popular thinking about habit formation and change feeds into our impulse to set unrealistic expectations
- In order to design successful habits and change, we need 3 things:
- Stop judging ourselves
- Take our aspirations and break them down into tiny behaviors
- Embrace mistakes as discoveries and use them to move forward
- Only 3 thinks will cause lasting change:
- Have an epiphany
- Change our environment
- Change our habits in small ways
- Take a behavior, make it small, find where it fits into your world, nurture its growth
- A small habit takes less then 30 seconds
- First thing: put your feet on the floor in the morning and say "Today will be a great day"
- Simple recipe: AFTER I.... I WILL....
- One tiny action will allow you to gain momentum every time you do it
- Keep change small and expectations low - do not rely on motivation
- B = MAP applies to all human behavior
- Motivation and Ability have a compensatory relationship
- The easier something is to do, the more likely you are to do it
- No prompt, no behavior
- This model can also be used to REMOVE a bad habit. Start by removing the prompt
- Motivation is UNRELIABLE
- Aspirations are abstract desires, not behaviors
- A behavior is something you can do RIGHT NOW
- Example: save $500 is an aspiration, putting a $1 into my saving account is an action
- Focus Mapping
- Round 1: only focus on behaviors that will impact your aspiration
- Round 2: focus on feasibility and practicality
- "Can I get myself to do this?"
- Do what you already want to do
- Move behaviors around the map until they are in the Golden Behaviors quadrant
- If a behavior is hard, make it easier to do
- This will determine WHAT is making a behavior hard to do
- When a storm comes into your life, your big habit is at risk. However, a habit that is easy to do can weather a storm like flexible sprouts and it can then grow deeper and stronger roots
- The Three Approaches to Making a Behavior Easier
- Increase your skills
- Get tools and resources
- Make the behavior tiny
- "What is making this hard to do?" and then "How can I make this easier to do?"
- Simplicity changes behavior
- Action prompts (also called anchors) are behaviors you already do that can remind you to do a new habit, and are the most effective
- Match the new behavior with an anchor that matches its location, frequency, or theme
- Example: when I brush my teeth, I will floss
- Not an example: when I make coffee, I will sweep the garage
- Trailing Edge is the last thing you do in an anchor
- Example: pour coffee ---> put down the coffee carafe
- Use these to anchor your new behavior
- Pear Habits are turning irritants into beautiful new things
- Example: I am insulted by my enemy at work, I will do one nice thing for myself when I get home
- Getting relief from physical, emotional, or psychological discomfort is a positive experience
- Habits with a strong emotional connection will form very quickly - sometimes right away
- compared to the old tale of repetition
- The best way to form a positive emotion is to celebrate what you did
- A reward is directly tired to a behavior and the timing maters. Other things (like getting a massage after a month of working out, is an *incentive*)
- Celebration is a SKILL
- Lower your expectations so you can feel good about starting small
- To wire in a habit quickly, do the anchor, then the habit, then celebrate right away. Repeat 7 to 10 times as a rehearsal.
- You should also celebrate yourself when you think of the habit, when you are doing it, then right after it
- Remember: you change the best when you feel good
- Tiny habits will scale naturally
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