Why was relying on motivation a problem in this case? (Did your motivation ebb and flow? Did you have conflicting motivations? Were your goals too abstract to be motivating?).

What habit have you tried to create (or break) in the past by relying too much on willpower or motivation?.

(For example: When my feet touch the ground in the morning when I look in the mirror the first time I walk into my office every day.)ĭethrone motivation as the go-to solution for behavior change. How might you integrate this habit into your daily life? List some possible Anchors for the habit.Close your eyes and say, “It’s going to be a great day,” feeling genuinely confident and optimistic as you say it.At this moment, how are you feeling? List any emotions or thoughts that come up.What’s the habit that you’d most like to cultivate in your life right now? How can you create a Tiny Habit recipe for this behavior?Įxperiment with the Maui Habit, a great way to start or continue the day on a positive note.Think about an area of your life that might benefit from the Tiny Habits approach. Through Tiny Habits, Fogg argues that the tiniest changes in our behavior can ripple out and have far-reaching effects, both in our own lives and in the lives of others.īelow are Tiny Habits book exercises to help you incorporate Fogg’s lessons into your life. Based on years of experience running a Stanford lab and helping people make changes through monthly Behavior Design Boot Camps, Fogg encourages us to drop any moral judgment about “good” and “bad” habits and view our behavior scientifically, using specific behavior design skills to engineer lasting changes. In Tiny Habits, Stanford behavioral scientist BJ Fogg argues that the best way to change behavior is to start small. These exercises will help you understand the concepts of the book better and start creating Tiny Habits in your life.Ĭontinue on for Tiny Habits book exercises.

In this article, we have put together an extensive list of Tiny Habits book exercises. Looking to incorporate the Tiny Habits Method into your life? Do you want book exercises to help you practice? Like this article? Sign up for a free trial here. Shortform has the world's best summaries and analyses of books you should be reading. This article is an excerpt from the Shortform book guide to 'Tiny Habits' by BJ Fogg.

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