Stanford behavior scientist and creator of the Tiny Habits method. Author of "Tiny Habits: The Small Changes That Change Everything."
Adapted from public protocols and research associated with BJ Fogg. GetMotivated.ai is not affiliated with or endorsed by BJ Fogg.
For anyone who keeps starting and stopping exercise. Uses BJ Fogg's Tiny Habits method to build lasting workout consistency over 42 days.
For anyone who hits snooze repeatedly. Uses BJ Fogg's Tiny Habits method to make getting out of bed automatic with one small action.
Research, protocols, and public materials connected to 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.
Blog posts that cite connected source material.
Cites Tiny Habits: The Small Changes That Change Everything
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 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 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
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
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
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.
