Afterpage · week card
Tiny Habits
BJ Fogg
Key ideas
- Behavior needs motivation, ability, and a prompt.
- Don't count on motivation.
- Anchor it to something you already do.
- Emotions create habits.
- Pick behaviors you want, not shoulds.
The week
| Day 1 | Read the summary. Five key ideas and where the book overreaches. |
| Day 2 | Write down your morning, step by step. List every step of your morning routine, from the moment you wake up to the moment you start work or leave the house. Bad day: Write down the first five things you do after you wake up. |
| Day 3 | Run your first recipe. Pick one anchor from yesterday's list and do one tiny new behavior right after it today. Bad day: Write your recipe on a sticky note and put it where the anchor happens. |
| Day 4 | Find a celebration that works. Find a celebration that gives you a small, real lift, and rehearse your recipe with it five times in a row. Bad day: Do your tiny behavior once now and celebrate the moment you finish. |
| Day 5 | Sort a swarm of behaviors. Pick one aspiration, list ten behaviors that could move you toward it, and choose the one that is both high impact and easy for you. Bad day: Write one aspiration and three behaviors that would help, then star the easiest. |
| Day 6 | Make one unwanted habit harder. Choose one habit you'd like to stop and either remove what prompts it or make it harder to do. Bad day: Move the thing that prompts one unwanted habit out of sight. |
| Day 7 | Debug your recipe. Review your recipe from day 3 and fix whatever stopped it, checking the prompt first, then how easy it is, then motivation. Bad day: Write one line: did the anchor happen every day, and did the behavior follow it? |
Free week by email at getafterpage.com/books/tiny-habits