Framework · BJ Fogg, Stanford Behavior Design Lab
Fogg Behavior Model and Tiny Habits
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Behaviour happens when motivation, ability and a prompt come together. Because motivation is unreliable, make behaviours tiny (high ability), anchor them to routines (prompts), and celebrate to wire in the good feeling.
How to use it with a real habit
- When a habit fails, ask: motivation, ability or prompt?
- Shrink the habit until it’s easy.
- Anchor it with “After I…”.
What the evidence says
Practitioner framework: A practical approach from an author, coach or educator. Often useful and built on research, but the framework itself has not been tested as a whole.
The model began as a design framework; the Tiny Habits method has limited independent trial evidence, though its principles fit research on ease, cues and reinforcement.
Limits
- Celebration as a technique is under-tested.
- Some people find tiny habits unmotivating.
Sources
- Fogg (2009). A behavior model for persuasive design. Proceedings of the 4th International Conference on Persuasive Technology. doi:10.1145/1541948.1541999
- Tiny Habits — BJ Fogg (2019)
- The Tiny Habits method — BJ Fogg
- Stanford Behavior Design Lab
Related techniques
- The minimum viable version — The smallest useful form of the habit — for bad days and busy days. (Practitioner framework)
- Anchor it to a routine — “After I [something I already do], I will [new habit].” (Research-supported)
- Celebrate finishing — Give yourself a genuine moment of “done, good” the second you finish. (Practitioner framework)