Learn the key ideas of the book by BJ Fogg

Tiny Habits

Implementing changes, one step at a time

BJ Fogg is an American researcher at Stanford University, who specialises in behavioural change: in his book, Tiny Habits, he analyses the best methods for modifying one's behaviour, which is done by gradually inserting new habits, in order to obtain a real, stable, and definitive improvement. Following a systematic method, which involves shrinking the steps to help alter the way we view change, is in fact, a fundamental part of the process of acquiring a new habit, and is important to help avoid feeling overwhelmed by the change itself, enabling us to improve day by day, one small step at a time.

Tiny Habits
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The Tiny habits method: “baby steps” towards change

Change can be easier and more fun than people might expect. Changing for the better is not as difficult as you think, but in order to truly change your behaviour, it is essential to focus on three key attitudes: you have to stop judging yourself, evaluate your aspirations well, and divide them into "smaller" parts; accept mistakes as opportunities to learn, and use them to move forward.

The best way to change is to take action, and it is very important that any change in your routine makes you feel better, and not worse: you do not need any exceptional amount of willpower to do what you have decided to do, neither does it require a set period of time for any change to become habit; there is no pressure, simply a need to redesign one's behaviour. Creating positive habits, in small, simple steps is the beginning of a journey that allows you to effect much greater changes. The essence of this method, which the author defines as "tiny habits", is simple: you have to analyse the behaviour you want to introduce into your existing habits, and make it "tiny" by simplifying and dividing it into shorter steps to make room for it in your life, and nurture it until it grows.

To create real, long-term change, you need to start small: starting small means being able to move faster, it means you can start right away, and that you have a ‘safe’ method to follow, rather than just diving into the unknown. A good example of inserting a new positive habit into your daily routine, is to start each day by telling yourself that "today is going to be a good day, somehow, it’s going to be good": thanks to the adverb "somehow", the last part of this sentence is more reassuring, it is more realistic and, by repeating it, you can reassure yourself about the day ahead. Small habits can become big, and starting "from the bottom" means being able to transform these habits, and modify them in a simpler way than the approach required for more drastic, and consequently challenging, changes.

  

The key ideas of "Tiny Habits"

01.
The Tiny habits method: “baby steps” towards change
02.
The basis of “baby steps”: small, constant changes are required to form a new habit
03.
Identify your aspirations, react with motivation: it starts with small goals
04.
If you really want to achieve them, you must set goals that are within your capabilities and inclinations
05.
Small steps, big changes: from tiny behaviours to routine
06.
The importance of positive reinforcement: to be successful, you should celebrate every goal you reach
07.
To change your old habits and start new ones, it is good to get rid of any habits that might be negative or damaging
08.
The culture of change is not only individual, it also depends on other people
09.
Quotes
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Take-home message
 
 
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