## Tiny Habits ### Tiny Habits  #### Metadata * Author: [[BJ Fogg]] * Full Title: Tiny Habits * Category: #books #### Highlights * Have an epiphany, change our environment, or change our habits in tiny ways. (Location 125) * Tiny Habits, I advise people to start with three very small behaviors or even just one. The more stressed you are and the less time you have, the more appropriate this method is for you. No matter how much you want to cultivate a healthy habit, you won't be able to do it reliably if you start big. When you go big, the new habit probably won't stick. In many people's lives, tiny isn't just the best option, it might be the only option. (Location 141) * When I do the Maui Habit each morning, I pause for two or three seconds after I say the phrase. I'm still waking up at that point, and I want the idea to sink in. (Location 174) * "It's going to be a great day—somehow." (Location 178) * With Tiny Habits, risk doesn't have to factor into the equation. Tiny can also be undercover. (Location 194) * One tiny action, one small bite, might feel insignificant at first, but it allows you to gain the momentum you need to ramp up to bigger challenges and faster progress. The next thing you know, you've eaten the whole whale. (Location 215) * She wanted to start the day off in hope, not despair. After experimenting with several habits, she finally found one—the Maui Habit—that she says "literally saved my life." (Location 264) * ANCHOR MOMENT An existing routine (like brushing your teeth) or an event that happens (like a phone ringing). The Anchor Moment reminds you to do the new Tiny Behavior. (Location 277) * 2. NEW TINY BEHAVIOR A simple version of the new habit you want, such as flossing one tooth or doing two push-ups. You do the Tiny Behavior immediately after the Anchor Moment. (Location 279) * Something you do to create positive emotions, such as saying, "I did a good job!" You celebrate immediately after doing the new Tiny Behavior. Anchor Behavior Celebration (Location 283) * Small amounts of dark chocolate can be good for your health. Make eating a bit of it a daily habit. Step 1: Purchase some dark chocolate that you believe is healthy. Step 2: Eat a small bit of it in the morning after you brew your coffee or when you take your vitamins. The behavior sequence might look like this: After I take my last vitamin in the morning, I will eat a small bit of healthy chocolate. (Location 339) * "Scrolling in bed! I hate it, but I can't stop doing it. Sometimes I lie in bed looking at Facebook for so long that I miss my workout," she added. (Location 430) * Let's consider both of Katie's habits together: desk tidying and binge scrolling. (Location 440) # Tiny Habits  ## Metadata - Author: [[BJ Fogg]] - Full Title: Tiny Habits - Category: #books ## Highlights - Have an epiphany, change our environment, or change our habits in tiny ways. (Location 125) - Tiny Habits, I advise people to start with three very small behaviors or even just one. The more stressed you are and the less time you have, the more appropriate this method is for you. No matter how much you want to cultivate a healthy habit, you won’t be able to do it reliably if you start big. When you go big, the new habit probably won’t stick. In many people’s lives, tiny isn’t just the best option, it might be the only option. (Location 141) - When I do the Maui Habit each morning, I pause for two or three seconds after I say the phrase. I’m still waking up at that point, and I want the idea to sink in. (Location 174) - “It’s going to be a great day—somehow.” (Location 178) - With Tiny Habits, risk doesn’t have to factor into the equation. Tiny can also be undercover. (Location 194) - One tiny action, one small bite, might feel insignificant at first, but it allows you to gain the momentum you need to ramp up to bigger challenges and faster progress. The next thing you know, you’ve eaten the whole whale. (Location 215) - She wanted to start the day off in hope, not despair. After experimenting with several habits, she finally found one—the Maui Habit—that she says “literally saved my life.” (Location 264) - ANCHOR MOMENT An existing routine (like brushing your teeth) or an event that happens (like a phone ringing). The Anchor Moment reminds you to do the new Tiny Behavior. (Location 277) - 2. NEW TINY BEHAVIOR A simple version of the new habit you want, such as flossing one tooth or doing two push-ups. You do the Tiny Behavior immediately after the Anchor Moment. (Location 279) - Something you do to create positive emotions, such as saying, “I did a good job!” You celebrate immediately after doing the new Tiny Behavior. Anchor Behavior Celebration (Location 283) - Small amounts of dark chocolate can be good for your health. Make eating a bit of it a daily habit. Step 1: Purchase some dark chocolate that you believe is healthy. Step 2: Eat a small bit of it in the morning after you brew your coffee or when you take your vitamins. The behavior sequence might look like this: After I take my last vitamin in the morning, I will eat a small bit of healthy chocolate. (Location 339) - “Scrolling in bed! I hate it, but I can’t stop doing it. Sometimes I lie in bed looking at Facebook for so long that I miss my workout,” she added. (Location 430) - Let’s consider both of Katie’s habits together: desk tidying and binge scrolling. (Location 440)