BJ Fogg
Stanford behavior scientist and creator of the Tiny Habits method. Author of "Tiny Habits: The Small Changes That Change Everything."
Plans & protocols based on BJ Fogg
Adapted from public protocols and research associated with BJ Fogg. GetMotivated.ai is not affiliated with or endorsed by BJ Fogg.
Build Your Workout Habit (Tiny Habits Method)
For anyone who keeps starting and stopping exercise. Uses BJ Fogg's Tiny Habits method to build lasting workout consistency over 42 days.
Get Out of Bed with Tiny Habits
For anyone who hits snooze repeatedly. Uses BJ Fogg's Tiny Habits method to make getting out of bed automatic with one small action.
Source material
Research, protocols, and public materials connected to BJ Fogg.
Fogg Behavior Model - BJ Fogg
The Fogg Behavior Model explains that behavior requires Motivation, Ability, and a Prompt to converge. This universal model forms the basis of "Fogg Behavior Design," a system used by innovators to create products and services that effectively change behavior.
Tiny Habits: The Small Changes That Change Everything
BJ Fogg presents a science-based method for lasting change by starting with small, easy behaviors anchored to existing routines. This approach prioritizes behavioral design and positive reinforcement over willpower.
Forget big change, start with a tiny habit: BJ Fogg at TEDxFremont
BJ Fogg introduces the Tiny Habits method, explaining how small behavioral changes can lead to significant long-term personal transformation. He demonstrates how anchoring new habits to existing routines simplifies the process of building lasting positive behaviors.
Related writing
Blog posts that cite connected source material.
Cites Tiny Habits: The Small Changes That Change Everything
The Celebration Technique: Why Emotion Creates Habits
BJ Fogg's celebration technique says the fastest way to wire in a habit is to feel a genuine flash of positive emotion the instant you finish it. Emotions create habits — not repetition, not willpower.
Cites Tiny Habits: The Small Changes That Change Everything
20 Tiny Habits Examples That Actually Stick
Twenty ready-to-use Tiny Habits recipes across mornings, work, health, and focus — each written as 'After I [anchor], I will [tiny behavior]' so you can copy one and start today.
Cites Tiny Habits: The Small Changes That Change Everything
Tiny Habits for ADHD: Why the Method Works When Willpower Doesn't
Tiny Habits fits the ADHD brain because it removes the two things that stop you: the size of the task and the wait for a reward. Anchor a two-second behavior, then celebrate instantly for a dopamine hit on day one.
Cites Tiny Habits: The Small Changes That Change Everything
Tiny Habits vs Atomic Habits: Which Method Actually Fits You?
Tiny Habits and Atomic Habits agree that small actions beat big goals. They differ on the engine: Fogg builds habits with immediate emotion (celebration), while Clear builds them with cues, cravings, and identity.
Cites Tiny Habits: The Small Changes That Change Everything
The Tiny Habits Method: A Complete Guide
The Tiny Habits method builds lasting habits with three steps: anchor a tiny behavior to a routine you already do, make it small enough to be easy, and celebrate the moment you finish.
Cites Tiny Habits: The Small Changes That Change Everything
How Long Does It Take to Break a Habit? Science-Backed Timelines
Breaking a habit isn't about hitting a magic number of days—it's about understanding the neuroscience of behavior change and designing systems that make unwanted patterns harder to repeat.
Cites Tiny Habits: The Small Changes That Change Everything
Atomic Habits Summary: Tiny Changes, Remarkable Results
James Clear's Atomic Habits argues that lasting change comes from systems, not goals. Here's what the science says about why tiny habits outperform big ambitions, and how to apply it today.
Cites Tiny Habits: The Small Changes That Change Everything
How Long Does It Actually Take to Form a Habit? (The 21-Day Myth Debunked)
It takes an average of 66 days to form a habit, not 21. A 2009 UCL study by Phillippa Lally found the real range is 18 to 254 days, depending on the behavior's complexity. Here's what the research actually says.