Created by BJ Fogg, PhD

Behavior Scientist, Stanford University

Author of Tiny Habits: The Small Changes that Change Everything

Hello . . .

You’ve just completed my free 5-day course in Tiny Habits®. Congrats! 💫👏 🎊

I want to share this Action Plan so you can keep using the Tiny Habits method to bring more health
and happiness into your life. Here you’ll find guidance to continue practicing your new habits. In this
guide, I supply new content and resources to help you keep growing the habits you’ve planted in your
life.

And remember: Change is a skill. Like with other skills, as you learn how to create habits you won't
be perfect. Please remember that. No one expects to speak perfect French after one class; no one
plays a piano concerto after a week of lessons. It's a learning process, and I will guide you. Let’s dive
in!

--BJ Fogg
Do this each week:
I invite you to create three Tiny Habits recipes each week. I find that Sundays are best for this
kind of thinking and planning. Don’t worry: This is not difficult or time consuming. In about 15
minutes you can have three new habit recipes ready to go.

Start by exploring new habits you want. In the back of Tiny Habits (my book), you’ll find 300
examples of habit recipes. Check those out for inspiration. Be sure to pick habits you *want*

If you don’t have my book, then I suggest you use my new web-based
tool for creating habit recipes. This works best on your mobile device.
Go here: https://recipemaker.tinyhabits.com

Once you have a habit in mind, then write down your habit recipe on
an index card. I prefer cards that are 4 inches by 6 inches, sort of like
recipe cards for cooking in your kitchen. You can also use my
downloadable template to write down your habit recipes. You’ll find my
template here: Click to go to my template

Your next step is to start practicing your new habits during the week. As you know, there’s no need
to be perfect. Remember that you are practicing. And that means you are figuring out how new habits
fit into your life. As you practice new habits, be sure to be playful and have fun.

©2022 BJ Fogg. This is version #34 In the future you can email [email protected] to get the most current version.
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Remember: You can revise recipes as needed: here’s why that matters

In doing so, you make it easy to practice what you’ve learned and what you’re already doing.
○ Three ways to make behaviors easier to do: https://vimeo.com/334527822/fd45346ae6
○ Write down a list of existing aspirations
○ Design Tiny Habits Recipes for new aspects of life (career, relationships, organization,
etc.) that align with these aspirations
● Perhaps you choose:
○ An exercise habit
○ An eating habit
○ A productivity habit
○ A relationship habit
● Get the Recipe card template: tinyhabits.com/recipecards

Pick one day each week to check in, adjust as needed. It’s nice to sit down, reflect, make a
plan for the upcoming week. During this time, you can rehearse your habits, troubleshoot what
didn’t work, and more. Be sure to celebrate what successes you’ve accomplished!

©2022 BJ Fogg. This is version #34 In the future you can email [email protected] to get the most current version.
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Do this Every Month
From a monthly perspective, you could do everything listed above in the Weekly section plus on a
monthly basis, add these things to your routine:

Select one aspiration/outcome you want to work towards each month.

Perhaps you want to
● Clear out your bedroom closet
● Be more physically active, or
● Save $150 into an emergency fund.

Then create a Swarm of Behaviors to identify which behaviors will lead

you to that aspiration/outcome. Then, select your Golden Behaviors.
● If you don’t know what this is… time to order your copy of Tiny Habits.
● For a refresher, see page 58 in Tiny Habits, section
○ The Right Way: Match Yourself With Specific Behaviors
● Worksheet here: tinyhabits.com/resources

After you select your Golden Behaviors, design for those behaviors
● You can design for one-time actions, habits, or stopping behaviors.
● Checkout foggmethod.com for three steps to design any new behavior.

©2022 BJ Fogg. This is version #34 In the future you can email [email protected] to get the most current version.
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Build a Plan to Keep Growing
In addition to the tips above, here are some ways to keep growing:

In Tiny Habits, I offer this analogy: Habits are like plants.

Just like a garden, your habits will grow and change with time. I
explain more here --> https://vimeo.com/228612333/451cf9a588

If you want to do a habit but it’s not happening reliably, troubleshoot

this part first: find out what that habit should come after.

In the same way, I encourage you to design a prompt for when you will
check in on the habits you’re practicing. To help wire in this concept,
here’s a video where I explain that there are three sources of
prompts --> https://vimeo.com/334530012/be24ed7e5c

©2022 BJ Fogg. This is version #34 In the future you can email [email protected] to get the most current version.
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Gather the tools:
I personally recommend using a recipe box or organizer to keep track of your Tiny Habits Recipes.

You can purchase a recipe box for your recipes. My personal favorite. . .
● Link to best boxes to buy: here
● Optional tab dividers: link
○ Any office supply store will have recipe/index card boxes. Even some grocery
stores, too.
Pro Tip: Print or prepare some recipe cards (I prefer 4x6 cards) so you’re ready to roll with new
recipes when inspiration strikes. Consider this a starter step. Extra credit if you trim the cards to fit
in your recipe box, if you plan to use one.

How to find new habit recipes:

1. If you don’t already have it, get a copy of Tiny Habits

Purchasing the book is completely risk-free. I guarantee that my

Tiny Habits Method will help you create good habits, or I will
personally refund whatever you spent on my book.

2. Sign up for my free 5-day program in Tiny Habits

3. Watch some Tiny Habits Expert Help Videos
4. Find a certified Tiny Habits coach
5. Learn about Tiny Habits Academy courses

Ask yourself: Are you choosing habits you want?

In this video, I emphasize the importance of skipping the shoulds and focusing on fulfilling habits that you
WANT to do.

©2022 BJ Fogg. This is version #34 In the future you can email [email protected] to get the most current version.
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By starting there, you gain “success momentum.”

https://vimeo.com/230677337/c17af3e2c4

Don’t forget to keep celebrating:

○ To wire-in the habits you’re working on now, practice celebration
○ To acknowledge small successes everywhere when you see them.
○ Feeling resistant? Watch this video: https://vimeo.com/230695326/e0cd144196 or revisit
the list of 100 Celebrations in the Appendix of Tiny Habits
■ Pro Tip: Take time to go through the Appendix of Tiny Habits

Share Tiny Habits with people you care about

● Tell people about the book you’re reading

○ If they have the book, maybe you say: “Just read the Introduction and Chapter 5. Then let’s
talk.”

○ Invite them to take the free, 5-day program: tinyhabits.com/join

More ways to learn the Tiny Habits method

● Tune in to a podcast episode

■ Here are a few favorites:

● The Jordan Harbinger Show
○ 306: BJ Fogg | Tiny Habits That Change Everything
https://www.jordanharbinger.com/bj-fogg-tiny-habits-that-change-everything/

● NPR Life Kit podcast:

○ Tiny Habits' Are The Key To Behavioral Change
https://www.npr.org/2020/02/25/809256398/tiny-habits-are-the-key-to-behavioral-change

©2022 BJ Fogg. This is version #34 In the future you can email [email protected] to get the most current version.
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 ● Feel Better Live More with Dr. Rangan Chaterjee
○ BJ Fogg: The Secret to Making New Habits Stick
https://drchatterjee.com/bj-fogg-the-secret-to-making-new-habits-stick/

● The Knowledge Project

○ Create Lasting Change [The Knowledge Project Ep. #86]
https://fs.blog/knowledge-project/bj-fogg/

● Spark a conversation about change with this

concept at the core:

○ “People change best by feeling good,

not by feeling bad.” -BJ Fogg, PhD

● Learn more about Behavior Design for Business:

tinyhabits.com/business

● Tell me what you’d add to this Action Plan: email

your ideas to [email protected]

©2022 BJ Fogg. This is version #34 In the future you can email [email protected] to get the most current version.
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