Book · Habits and discipline · 2019
Tiny Habits
BJ Fogg · 10 chapters
The Useful verdict: Read chapters 1, 3, 4 and 5. They hold the whole method; the rest grows it and applies it to bad habits and groups.
The book in 60 seconds
BJ Fogg says behavior happens when motivation, ability and a prompt meet at the same moment. So make the habit tiny, anchor it right after something you already do, and celebrate the instant you do it. The good feeling is what wires it in, not repetition alone.
Your time
About 4 hours to read the parts that matter, instead of about 8 hours for the whole book.
Based on about 320 pages at 40 pages an hour, with skimmed parts counted at a third.
Raja's take
The celebration step will feel silly. Do it anyway. But the idea to steal is the anchor: do the new habit right after something you already do every day.
Read only these chapters
Tap any chapter. Read: ch. 1, ch. 3, ch. 4 and ch. 5.
1. The Elements of Behavior
B=MAP: a behavior happens when motivation, ability and a prompt come together. The model behind everything.
4 ideas from this book
B=MAP
A behavior happens when motivation, ability and a prompt meet. If it doesn't happen, find the 1 that's missing.
Scale it down
Floss 1 tooth. Do 2 push-ups. Make the habit small enough to do on a bad day.
After I..., I will...
Pick something you already do every day and put the new habit right after it.
Celebrate right away
Right after the habit, do something that makes you feel good, like a quiet yes or a fist pump.
Read it if
You start new habits with big plans and drop them within weeks.
Skip it if
You want the science of why habits run. Read The Power of Habit.
Quick answers
Is Tiny Habits worth reading?
Yes, but not all of it. Read 4 of its 10 chapters: ch. 1, ch. 3, ch. 4 and ch. 5. They hold the whole method; the rest grows it and applies it to bad habits and groups.
Which parts of Tiny Habits should I read?
Read ch. 1, ch. 3, ch. 4 and ch. 5. Skim the parts marked skim for their 1 idea, and skip the rest on a first read.
Who is Tiny Habits for?
You start new habits with big plans and drop them within weeks. Skip it if: You want the science of why habits run. Read The Power of Habit.
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