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 20 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.

Listening Length

11 hours and 22 minutes
Author

BJ Fogg PhD
Narrator

BJ Fogg PhD
Audible release date

January 14, 2020
Language

English
Publisher

Audible Studios
ASIN

B082VKLDM9
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Unabridged
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Product details

Listening Length	11 hours and 22 minutes
Author	BJ Fogg PhD
Narrator	BJ Fogg PhD
Whispersync for Voice	Ready
Audible.com Release Date	January 14, 2020
Publisher	Audible Studios
Program Type	Audiobook
Version	Unabridged
Language	English
ASIN	B082VKLDM9
Best Sellers Rank	#993 in Audible Books & Originals (See Top 100 in Audible Books & Originals) #6 in Time Management (Audible Books & Originals) #22 in Personal Time Management #62 in Career Success

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This is the book that explains EVERYTHING about habits

Reviewed in the United States 🇺🇸 on February 15, 2020

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This book is VERY good. One of the best nonfiction books I've ever read (I’ve lost count, probably over 1,000 books).

It doesn't change the fact that there are some pros and cons. I'll share both sides of the coin.
First, a few
PROS
1. Fogg Behavior Model

This is a brilliant concept, and it deserves to be taught in primary school. In the first grade of primary school.

It's simple. It's intuitive. It isn't an academic theory, but it describes reality because it is based on observations more than on ruminations.

The chart of the model and several sentences explaining how it works are worth the price of the book, and the typo (see below in the CONS section) be damned.

2. Covers All the Angles

Tiny Habits tells the whole story of habits, from underlying principles of repeating the behavior to breaking bad habits and group cooperation in developing new habits.

This is the MOST complete book about habits I've read, and I read them all.

Read this book and you will learn how people actually change their behavior, why it makes tremendous sense to start small rather than big, how to grow your tiny habits into massive action, and how those small activities will result in huge results in the end.

I love this book! It says all I've been trying to convey to the public for years. It also says it very well. The explanations are easy to grasp. Tiny Habits is very well written. Which is the next pro...

3. Stories

I was totally impressed by the way BJ has woven stories of his students into the principles he teaches. I barely can tell where teaching ends and a story starts.

And all the stories are amazingly powerful. BJ has taught tens of thousands of people how to develop habits; he could cherry-pick some that make your head spin and your heart rate climb.

Powerful. Encouraging. Hope-giving. Authentic.

BJ Fogg has done something extraordinary in this book. He’s connected miniscule daily actions with big life transformations. What we mostly see in media are the stories of great deeds: losing 100 pounds in three months, creating a six-figure company in less than six months, etc. Tiny daily activities simply don't connote with enormous transformations.

Until you read Tiny Habits. Utilizing the stories is at the master level here.

4. Repetitive
Repetition is the mother of learning.
Repetition is the mother of learning.
Repetition is the mother of learning.

BJ Fogg seems to know this very well. There is a lot of iterative repetitions of everything he teaches in the book.

Yet, it's not annoying at all. I noticed the repetition often, especially in the charts and images illustrating the process, but it didn't bother me one bit. I'm impressed.

CONS
1. The Flaw

The main con of the book is a piece of dubious info that simply doesn't fit this awesome book. One of the chapters is titled "Emotions Build Habits."

In the very same chapter there is a sentence:
"For too long people have believed the old myth that repetition creates habits."

BJ Fogg champions the idea that your attitude is more important than consistency. And he does it in an ugly style, which is another con.

I know where he comes from. Millions of people have forced themselves to follow some diet for a month or a quarter-year, and then they abandoned it and never came back. Repetitions alone don't create a habit. But tens of millions of people have felt very excited about changing their habits, didn't force themselves, weren't consistent, and ended up without a habit in the exact same way.

Repetitions alone aren't a silver bullet. Emotions alone aren't a silver bullet either.

I found an ideal sentence describing what the author meant, the one which I agree 101% with:
"Emotions make behavior more automatic."

This is the main focus of this chapter, and deriding repetitions, tracking, and streaks was a huge mistake and throwing the baby out with the bathwater.

2. Zealotry

I don't think any author is free of this. BJ Fogg’s ideas are truly brilliant, but stating some utterances like they are dogma tickles me in a bad way.

I noticed it only once in the book, but it left a foul taste. It was in the fragment about repetitions:

"Some of today's popular habit bloggers still talk about repetition or frequency as the key. Just know this: They are recycling old ideas. They have not done groundbreaking research."

Throwing the baby out with the bathwater and pretending it's a good thing to commit.

First, this paragraph was totally unnecessary. Second, in my ears "groundbreaking research" equals inerrancy and people who haven't done such research are inferior. How come?

Those “popular bloggers” don't just spill their words on the internet. They write from experience. I’ve coached over 100 people in habit formation, and I did it according to BJ Fogg's model. Repetition works. Period.

Then you can add some qualifiers: that it doesn't work alone or that if your emotions are working against you it's very hard to create a habit despite repetitions.

But in general, repetitions work.

Don't get me wrong. You may think after this con that the author is some kind of self-righteous monster. That's far from the truth. BJ Fogg is an awesome guy. I've been following him for years.
His accomplishments are undeniable.
He has great bragging rights.

I simply say belittling others is not his style and it doesn't fit this awesome book. The same with fighting timeless concepts that have been proven to work in practice countless times.

3. Celebration
This is my biggest takeaway from the whole book. I bought "Tiny Habits" to repay BJ Fogg for his awesome job.

I've already studied the concept of tiny habits. I went through his free course with success. I've been writing about his concepts for several years. Apart from very interesting stories about the author and his clients and students, there was nothing new in the book for me.

Except for celebration, that is.

I mean, when I did the Tiny Habits course a few years ago, I read about celebration and I discounted it. I never truly implemented this element into my habit development or my coaching. Big mistake.

Why did I put it as a con? Because it's articulated in the book only halfway into it!!

What is more, the author is clearly aware of the importance of featuring this tip:
"I would train you in celebrations before teaching you about the Fogg Behavior Model, or the power of simplicity, or Anchors, or recipes for Tiny Habits."

So, why the heck didn't he?!?!

BJ Fogg knows it's important. For a habit expert like me, it's the biggest takeaway. And he hid this feature in the middle of the book.

4. Typo
The last con is on the publisher. English is not my first language. I'm unaware of most grammatical errors. I usually am not annoyed by a few typos here and there. I'm an author, and I know how close to impossible it is to eliminate all typos from a manuscript.

That is, until I read "bestto" in a Kindle book for which I paid almost $17! And I know that a poor author won't get even $5 of it because he is robbed by a traditional publisher whose products are so perfect, and so above the "poor quality" self-publishers' books (like 5x above, as their prices are).

C'mon! My word processor noticed this typo! Drop the price to a reasonable level, or do the perfect job you are paid for.

Rant over! Sorry.

==========
If you've thought for a moment that the above cons make Tiny Habits hardly readable or the book is not so good, that's a wrong impression.

I wrote in such length about cons because I deeply care about this book's success. It is absolutely fantastic. And here are more reasons that make it so, let's go back to PROS:
==========

5. Personal

I hate the guts of most traditionally published books. They are bland, tailored to speak to a general audience, and...bland.

Tiny Habits is not so. The author wasn't castrated out of his voice. BJ Fogg shares in by-the-way matters that he is gay at the very beginning of the book. He shares plenty of smaller stories from his life related to habit building and behavior design. I enjoyed those tidbits a lot.

But he also shares the deeply personal story of his nephew’s suicide and his family dynamics.

So, a reader can not only learn from practical applications of his model and tiny habit framework from his example, but can relate to him on a personal level.

Tiny Habits is a lot of things, but it's not bland.

6. Group Setting

Another unique trait of Tiny Habits is that it teaches how to create new habits in a group setting—in a family, company, or team. In the same methodical way in which the author explains how to build individual habits, he also explains how you can help others change.

What is more, he describes two paths: the path of a Ringleader and the path of a Ninja. The Ringleader is a person with the authority to lead others (father, CEO, manager, coach, and so on).

But when people resist the change despite your formal authority or if you are not a person in power, you can still help others by walking the Ninja path. Which, by the way, I found very helpful. Most people hiss at the sound of the word "change" like a devil at the sight of holy water.

Summary

Tiny Habits is so good that I cannot properly articulate it. Just ignore the one idiocy that emotions build habits and repetitions don't, and you can absorb the rest with your whole mind and soul.

This is the book that explains everything about habits.

This is the book that teaches you the simplest system.
This is the book that makes your personal changes not only possible, but totally doable.
This is the book that inspires you to take bold (but tiny!) action.
This is the book that helps you feel successful from day one.
This is the book.

59 people found this helpful

Helpful

Beth Tabak

Reviewed in the United States 🇺🇸 on January 11, 2023

Verified Purchase

Tiny Habits is an exceptional book on habit formation-- how to create big changes by starting tiny. Too often we fall off course due to failure, discouragement, etc. Tiny Habits teaches you how you can "change best by feeling good, not by feeling bad" as the author BJ Fogg, PhD states. The Fogg Behavior Model shows you in an easy-to-understand way how behavior works. It provides a new perspective, backed by scientific research, that gives you that 'Aha!!' moment where it all makes sense. Your new habit building challenges were not about you after all! You just didn't know the best system until you built your first tiny habit.

The book and the steps are easy to read and implement. I learned a long time ago that noticing how your habits serve you and adjusting as needed is essential to behavior change and designing a life you can be excited about. Tiny Habits shows you how in a way that is practical, builds consistency and confidence, and leads you in the direction of your aspirations. Who can't be excited about that!!

Thrilled to have found what I was looking for and have been tiny stepping and transforming ever since!

Helpful

bruce s

MUST READ!!! Outstanding TRUE Self Help Book

Reviewed in the United States 🇺🇸 on November 30, 2022

Verified Purchase

To change anything in your life you don't like or if you want a better life this book is for you.
We all have our own: behaviors, habits, patterns, rituals, routines and traditions.
Observe yourself, do not judge yourself, to find how you really live your life.
Write down your habits to see where you want to make small changes.
The journey of 1,000 miles begins with the first step.
Read this book and truly change your life for the better in any and all parts of your life.
When you acquire knowledge, you must comprehend and then apply it.
Do it with action, inspiration and motivation.
YOU are worthy. Love yourself so you can truly love others and everything in your life.
This is an EXTREMELY Self Empowering book.
Read and reread this book Tiny Habits and grow the life you truly want to live.

2 people found this helpful

Helpful

#onestepcloser

Love my tiny habit recipes!"”

Reviewed in the United States 🇺🇸 on December 11, 2022

Verified Purchase

With my Tiny Habit recipes I am consistently checking off my habits everyday! My confidence is growing and I will slowly expand my recipes. Great book…

4 people found this helpful

Helpful

Walter J. Graff

Needed! Alternative is hopelessness. This is not pie in the sky. It provides a framework for educating youth.

Reviewed in the United States 🇺🇸 on July 4, 2022

Verified Purchase

Unfortunately, now we have a class of individuals , who are taught they are capable of greatness with no roadmap. They are the recipients of the participation trophy. It is bad not because they participated, but because that is the limits of their horizons.Tiny habits allows for “ shine “. These parents foster mediocrity. I believe as does the Author that to whom much has been given, much is expected! It is a parental duty to ascertain and perhaps guide.

This book doesn’t and I believe shouldn’t address core principals. It is a change primer. What principles are to be aspired to is an individual, parent, religion guided aspiration.

This book demonstrates a process. It is a way of approaching behaviors, not a bible on values. The author correctly asserts the lessons can be used for good or ill. Use it wisely. It is individually focused. You do not need politicians or unlimited resources.

Read the book! It is not a time waster, but should present the reader with possibilities.

9 people found this helpful

Helpful

Top reviews from other countries

Jon Jo Gill (Granddad Jon)

Easy press ups a doddle!

Reviewed in the United Kingdom 🇬🇧 on April 5, 2020

Verified Purchase

A friend of mine Lori Hammond recommended this book, I'm 75 and enjoy reading anything about mind changing. Well I have been educated within the 1st chapter, we're in lock down due to covid19 so needed a little distraction, try 2 press ups after you visit the bathroom well at my age its frequent, I tried it not easy so I tried easy press ups (kneeling) managed them, got to about 20 a day easy! 8 weeks later I'm at 250 a day feeling fantastic and enjoying doing them. This alone was so worth buying the book, so much more to learn from Dr Fogg.

142 people found this helpful

Sarah

Changes you can apply immediately.

Reviewed in the United Kingdom 🇬🇧 on January 1, 2020

Verified Purchase

I'd heard of Tiny Habits before. I don't remember exactly when, but I've seen references to it through lots of other productivity sites or books about habits, including (I think) 'Atomic Habits' by James Clear. I've read so much on habit building and felt like I'd seen it all before -- info about breaking things down into smaller tasks, about rewards, etc. But I've never been able to get stuff to stick despite feeling like I knew it all. It was starting to feel like I'd just always be stuck doing the same things forever and ever.

I bought TH on a whim despite a little part of me thinking it would be what I already knew, repackaged. It wasn't, as I quickly found out and read the whole thing in a day, lol (while making notes and thinking about my own habits). Lots of things in the book I hadn't seen before, particularly the way the 'behaviour model' was illustrated and broken down. The approach to behavioural change is so straightforward and totally free of the kind of shame that comes from feeling like you're just 'too lazy' to do things 'right'. Tiny Habits, by its nature, encourages you to change your habits with small actions, which makes it accessible from the get go; you can learn something and put it into practice very quickly. The concept of celebrating after doing the tiniest action was novel to me, and in just considering that concept I felt something in me soften, somehow. I already feel warmer towards myself for doing small things like getting up to stretch. I've heard the phrase 'Feel proud just for breathing' but this really puts it into practice in a way that made sense to me. Plus, I'm a UX researcher so this gave me a lot to think about for my career too!

The anecdotes in the book were surprisingly emotional, as well, something that was unexpected but very welcome. I found myself almost tearing up a few times reading stories about people who were really struggling - with their relationships with their children, with their spouses, recovering from grief. Tiny Habits helped them, but what this book does well is really illustrate HOW these people started to turn their lives around, with only a small change that any normal person could do without superhuman levels of motivation or ability. We see how that change affected other things in their lives. It felt very real, and achievable, and something anyone else could do.

I suppose having only had this book a few days, time will tell whether it helps me long-term and I'll see if I can update my review in a few months... But I think I've taken away a lot from it in a very short space of time :)

145 people found this helpful

Jeff Hodgson

After I finish reading Tiny Habits for the 2nd time...

Reviewed in the United Kingdom 🇬🇧 on February 10, 2020

Verified Purchase

I will write a review on Amazon.

Since purchasing this book I have read it through twice and have created my own tiny habits which are now ingrained into my daily routine. I have also benefitted from the free 5-day email training programme, which reinforced my understanding of the Tiny Habits methodology/process.

The book has been written in a very easy to follow manner and is not written in a typical academic format. In the 10 chapters + Appendixes there are pictures and flow charts to help you navigate through the Fogg Behaviour Model and the process of Behaviour Design. BJ Fogg has over 10 years of research to back up his model and has trained 1000's of people worldwide in the Tiny Habits method of behaviour design.

There are other books out there that talk about creating habits which have been published before this one and have gained a lot of interest in the press. Don't be fooled - this is not just another book on habits. This book has been written by the leading-light at the forefront of behaviour design research.

In sum, this is the best book that I've read and digested in a long time. Bravo BJ Fogg.

49 people found this helpful

John Ellison

Cracking the code to human behavior

Reviewed in the United Kingdom 🇬🇧 on January 7, 2020

Verified Purchase

As a behavior change consultant, this was the most anticipated book of my career. I've found BJ's work to be transformative. Having a systematic approach to creating long-term change is a game changer.

The book packs decades of research and tens of thousands of hours of reflection into one digestible volume. I use tiny habits in every aspect of my life, from getting more exercise outside of work to helping people with diabetes manage their illness.

Buy it, read it, digest it, apply it, and teach it to someone else. It'll make your life (and theirs) a whole lot simpler and more fulfilling.

48 people found this helpful

City Girl

Learn how to succeed from an expert - who talks our language!

Reviewed in the United Kingdom 🇬🇧 on January 6, 2020

Verified Purchase

For someone who has all the best intentions but an incredibly busy life where I get tired, my motivation goes and I revert back to old habits this book is incredible. BJ Fogg takes the emotion and guess work out of forming positive habits that you stick to. Really simple, really easy and REALLY EFFECTIVE.

23 people found this helpful

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