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Tiny Habits : The Small Changes That Change Everything – BJ Fogg

TINY HABITS : The Small Changes That Change Everything

BJ Fogg


Making Change Tiny Is The Best Way To Create Lasting Change

ISBN 9780358003328
Author BJ Fogg
Book Condition LIKE NEW
Publisher Houghton Mifflin Harcourt (HMH)
Publication Date 01 Feb 2020
Pages 320
Weight 0.70 kg
Dimension 23.5 × 15.7 × 2.5 cm
Retail Price RM124.82
Availability: Out of stock

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★★ A New York Times Bestseller ★★
★★ As seen on the Today Show! ★★ ★★
★★ As seen in CNBC, Time, ForbesM, the Wall Street Journal, Mashable, Refinery29, Shape, Fatherly, Wired, Woman’s World, Popular Science, Success, Thrive Global, Huffington Post, TED Ideas, Lifehacker, and much, much more! ★★
★★ A USA Today 2020 Pick ★★
★★ A Business Insider Top Book for January ★★
★★ An Amazon Best Book of January 2020 ★★
“When you learn the Tiny Habits method, you can change your life forever” — BJ Fogg
When it comes to change, Tiny is Mighty. Creating positive change isn’t as hard as you think. Changing our behaviors can feel like a monumental task. We pressure ourselves to go big or go home. Not surprisingly, these big expectations are often unrealistic, and that’s a recipe for disappointment and self-criticism.
Instead, we should think small — as in tiny behaviors that can become habits. The idea is to make these behavior changes so small that they’re easy to do, according to BJ Fogg
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.
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.

We all want to eat healthier, lose weight, exercise more, sleep better. But the alarming levels of obesity, sleeplessness, and stress in the headlines highlight the huge gap between what we want and what we actually do. I am here to say: it isn’t your fault. You are not the problem. Our approach to change is. Tiny Habits offers an entirely new framework for change. It’s a system based on years of research and one that I’ve road-tested with more than 40,000 people.
When it comes to change, tiny is mighty. Start with two pushups a day, not a two-hour workout; or five deep breaths each morning rather than an hour of meditation. In Tiny Habits, B.J. Fogg brings his experience coaching more than 40,000 people to help you lose weight, de-stress, sleep better, or achieve any goal of your choice. You just need Fogg’s behavior formula: make it easy, make it fit your life, and make it rewarding. Whenever you get in your car, take one yoga breath. Smile. Whenever you get in bed, turn off your phone. Give yourself a high five.
Pretty much everyone on the planet wants to build better habits — both personal and professional. However, change is hard. There’s a painful gap between expectations and reality most of the time. That’s where Tiny Habits comes in. “Tiny Habits” is a habit formation methodology which aligns with how human psychology actually works. The essence of the Tiny Habits approach to behavior design is: “A+B+C”.
Building Tiny Habits, Fogg explains, is a simple three-step formula:
◆ A – Anchor – Find an Anchor Moment. An Anchor Moment is (1) an existing routine (like brushing your teeth) or (2) an event that happens(like a phone ringing). The Anchor Moment reminds you to do the new Tiny Behavior.

◆ B – Behavior – Make the Behavior You Want Tiny. Focus on small actions that you can do in less than thirty seconds, such as flossing one tooth or doing two push-ups. You need to do the Tiny Behavior immediately after the Anchor Moment.

◆ C – Celebrate – Celebrate Instantly. Something you do to create positive emotions, such as saying I did a good job! or Awesome! You need to celebrate immediately after doing the new Tiny Behavior to wire the new behavior into your brain.

Specify a behavior you want, and figure out what a tiny step in the right direction would be. You then identify where an anchor occurs naturally in your life, and cement it in place by celebrating when you do it. If you want to create permanent long-term change, start small and build from there.
Everyone knows you can change your life by changing your behaviors, but what is less well-known is there are really only three variables that drive all behaviors — motivation, ability, and prompts. Once you understand the Behavior Model, you can analyze why a behavior happened and what needs to change in the future. The model is a map to growing better habits. The Fogg Behavior Model says that a behavior happens when motivation, ability, and a prompt (M.A.P) converge simultaneously
1. M – Motivation refers to your desire to do something.
2. A – Ability refers to your capacity to do the action.
3. P – Prompt refers to the cue to do something, e.g. a reminder for a meeting.
Using these three elements, we can understand every single behaviour we do every single day. The easier an action is, or the higher your motivation, the more likely you will be to act when prompted. Let’s apply these to a trivial example – the behaviour of answering a phone call. If someone rings and you don’t answer, there are a few possible explanations. Perhaps you see that it’s your boss calling on a weekend or a telemarketer calling while you’re eating dinner, so your motivation is too low and you ignore the call. Or you might hear your phone ringing at the bottom of your bag, but there’s so much crap in there that you can’t find it – you didn’t have the ability to answer the call, so it went to voicemail. Or you might have had your phone face down on silent mode, so you never got a prompt to answer it.
Now think about the positive habits you want to install in your life. Which of these three elements are stopping you from taking action? In order to install a new habit, you need to either increase your motivation, decrease the amount of effort required, or ensure you’re prompted in the right way at the right time. Or even better, all three!
If you want to read more books, you should choose books that you’re interested in (motivation), leave them sitting your desk in plain view (ability), and set an alarm on your phone at 12:30 (prompt) so that you have half an hour of your lunch break to eat then half an hour to read. Or if your goal is to “exercise more”, why not start with two squats every time you go to the bathroom? You certainly have the ability – two squats is so easy that it’s almost impossible not to do it. You certainly have the ability to do such a small behaviour, and you have the prompt of going to the bathroom.
With Tiny Habits, you’ll learn:
● A simple method to make your goals tiny and achievable
● Why emotions – not repetition – wire in habits
● How to untangle yourself from bad habits
● And much more!
Tiny Habits is the quickest, easiest vehicle for personal growth and transformation. It grew out of designing business solutions which underpin successful products that millions of people now use daily. Tiny Habits is fast, safe, and can be started immediately — regardless of how much willpower you can bring to bear. It works.
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. Change can be easy—once it starts, it grows. Let B.J. Fogg show you exactly how.
About the Author :
BJ Fogg is a behavior scientist, with more than 20 years experience in studying human behavior. He runs a research lab and lectures at Stanford University, and does extensive consulting with industry on “Behavior design” — understanding human behavior so companies can create effective solutions. He is the author of Persuasive Technology, and a popular keynote speaker at conferences and events. He previously served as director of research and innovation at Casio, and as founder and chairman of VentureNova, LLC. Dr. Fogg is a graduate of Stanford University.

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