Course: BJ Fogg and Creating Lasting Behavioural Changes

BJ Fogg is a social scientist and the founder of the Behavior Design Lab at Stanford University. He is best known for his “Tiny Habits” method, which is a framework for creating lasting behavior change by focusing on small, simple actions.

The core idea of the Tiny Habits method is that you don’t need motivation or willpower to change. Instead, you should:

• Make it tiny: Break down a desired behavior into a ridiculously small action that takes less than 30 seconds. For example, instead of “do 30 pushups,” it’s “do one pushup.”

• Find an anchor: Attach the new tiny habit to an existing, established routine. This existing behavior becomes a “prompt” or “anchor” for the new habit. The formula is: “After I [anchor], I will [new tiny habit].”

• Celebrate: Immediately after performing the tiny habit, celebrate your success. This positive emotion wires the new behavior into your brain, making it more likely to stick.

By focusing on these three steps, the Tiny Habits method helps you build momentum and make progress without relying on fleeting motivation.