Tiny Habits: The Small Changes That Change Everything

Tiny Habits: The Small Changes That Change Everything, written by BJ Fogg and published in 2019, is a self-improvement guide that shows how people can create big differences in their lives by making very small changes in their habits. The book is based on modern theories of human behavior; its methods use rewards, not punishments, to lock in new habits that support people’s aspirations for better health, improved relationships, and more success at work and in life.

Professor BJ Fogg is the founder of the Stanford Behavior Design Lab and the developer of captology, a field of study that examines the power of computers to influence human behavior. Students in his 2007 class on designing enticing apps for Facebook generated 24 million online visits and drew the attention of national news services. One of his students learned the author’s theories on design simplicity and used them to help found the wildly popular social networking site Instagram.

Each chapter concludes with exercises for practicing the techniques described. An appendix includes summaries of the book’s theories and practice methods, followed by a section of 300 recipes for suggested Tiny Habits. The eBook version of the 2020 first edition forms the basis for this study guide.