Tiny Habits: BJ Fogg’s approach

Definition

Tiny Habits is a habit-building method developed by behaviour researcher BJ Fogg. Begin with a very small action linked to an existing routine, then acknowledge completion. An action lasting less than thirty seconds is an example rather than a guaranteed route to automatic behaviour.

The Tiny Habits recipe

BJ Fogg describes a recipe: After [anchor], I will [tiny action], then [celebrate]. An anchor is something you already do, such as brushing your teeth or making coffee. The tiny action is a manageable step, such as one push-up or a page of reading. Celebration means briefly acknowledging the action in a way that feels natural.

Examples: after pouring coffee, I will write one thing I appreciate. After sitting at my desk, I will close unnecessary tabs. After putting my phone on charge in the evening, I will read one page.

Why try the approach?

Motivation varies, so reducing the size of an action can make starting easier. Fogg’s approach combines a small action with a cue and acknowledgement. Even one push-up may not suit everyone, and there is no guarantee that it grows into two or five repetitions after three days.

Tiny Habits and Sinqly

Choose an anchor and a manageable action yourself, record the habit and mark completion. Sinqly can hold the plan; automatic anchor selection or recommendations for all eight life areas are not promised here. A record of repetition is not proof of automaticity.