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TINY HABITS TOOLKITThank you for buying my book.I want to help you get started right away.Watch this video about the Tiny Habits Toolkit.See more at What’s inside?Let’s get started! - BJ 5 practical videos from BJ Fogg guiding you step-by-step in Tiny Habits The Quickstart Guide for Tiny Habits The Expert Collection of 60 new habits in areas that matter most The Tiny Habits Template for designing new habits BJ Fogg's Cheatsheet for creating habits super fast The Simplest Way to Design A New HabitJoin us on social media and help your friends learn Tiny Habits, too.Tiny Habits: The Small Changes that Change Everything. Learn more at TinyHabits.com 2020 BJ Fogg.Tiny Habits is a registered trademark.
QuickinfoQUICK START GUIDEQuick Start GuideVideo Placeholder#2After you’ve watchedthis video, you are readyto dive into Tiny Habits.TinyHabits.com/video2Step 1Step 2Find new habits you want.Create a recipe for eachnew habit.pour my coffeesit on mymeditation pillowsit on the trainget into bedI take abreath of lifelaunch mymeditation appread one verseof scriptureby saying “yayfor health.”with a smile &‘thank you.'Step 3Practice your new habitsand revise recipes as neededThe future of behavior change is here.Learn more at TinyHabits.com 2020 BJ Fogg
The Expert CollectionVideo Placeholder#3Select a few newhabits you want fromthe Expert Collection.TinyHabits.com/video3My book has over 300 recipes for Tiny Habits. Inthis toolkit you’ll nd 60 habits to help you withstress, productivity, and sleep.Choose habits you want to do, not habits you think you should do.fiLearn more at TinyHabits.com 2020 BJ Fogg
The Expert CollectionTiny Habits for Reducing StressPick new habits from the recipes listed below.Expert Tip: Focus on habits that you really want and that seem really easy to do.You can revise any recipe so it fits better in your life.1. AfterI hearmyupalarmin themorning,getup withoutAfterI wakein themorning,I willI willopena windowandhittingtake asnooze.few deep breaths.2. Afterononmytheshoesin themorning,I will prayergo outsideto soak in the natural light.AfterI putI turnshower,I willsay a quietof gratitude.3. AfterbuttononI willmy sitcoffeemaker,I willdo one tabletennis rally withAfterI pressI pourthemybrewcoffeeor tea,downon mymeditationpillow.4. AfterI decidetakenap,I will bus,set analarmso I adon’tsleepmore thanthirtyAfterI get thetokidsonatheschoolI willexpressthoughtof forgratitudeto a neighbor.5. AfterI seepastwiththreep.m.,I willI willdrinkwaterAfterI sitit’sdownmycoffee,openmyinsteadjournal.of coffee.6. AfterI arrivefrom work,will chargephonein thekitchen,in theAfterI starthomemy exercise,I willI say,“Peace myis everystep”(ThichNhatnotHanh).7. Afillset Iarealizetimer onmy phone.terputdinnerin theoven,will takea setmagnesiumAfterI haveX amount IoftimebeforeI needto Ileave,I willa timer onsupplement.my phone.8. AfterI turnon thedishwasherin theI will dim the lights around the house.AfterI finishmy lunchat work,I willevening,walk outside.9. AfterI finishlisteningto a podcast episode,willphonethink ofoneandtakeawaythatgotAfterI arriveat my appointment,I will putImyawaybe withmyI ownfromupliftingit.thoughts.10. AfteronmytheTV atnight,I willa melatoninforsupplement.AfterI Iturnpackworkbag,I willtidytakemy workspacefive minutes.11. Aftermy calendarto planforlaunchthe week,I will choosea recipe with curry toAfterI openI sit downon the train,I willmy meditationapp.12. Afterpleasefromask mein the future.”pasteightp.m., I can’twill stopAfterI seeund,I receivebutan e-mailtheagainPTA askingfor help,it’sI ns.this timeandaround,butatpleaseask me again in the future.”13. Afterdoorswill turn downthe thermostattomailboxseventy alone.degrees.AfterI Ilockget theupsetwithata night,familyI member,I will takea walk to the14. Afterat night,on mywhitenoiseAfterI Iflosstakemytheteethdog ona walk,I willI willturnidentifya birdor plantmachine.that I see.15. Afteronupmyfromwhite-noisewillherbalclose tea.my curtains so the room isAfterI Iturncleandinner, I machine,will makeIan16. Afterthekidscurtains,I willspraylavenderscentmyoverheadbedroom.AfterI Icloseput myto bed,I willlighta alittlecandleand turnoffinthelights.17. AfterandI’mputnotinsleepy,I will opena relaxingAfterI getI runintomybedbath,I willa few dropsof essentialoils.book to read in a dimly18. Afterto getup in thetheonenight,I willbackfor aboutAfterI wantI get mypajamason, Imiddlewill setofoutitemfor lieworkthedownnext day.19. Afterlookingclocknight,I willturn“Om.”the clock around so I can’t see it.AfterI Ikeepget inbed, I atwillmyclosemyateyesandchant,20. Afterstartto worryabouta problemat night,will thingsay, “Thatcan waitAfterImyheadhits thepillow,I will thinkabout IoneI’m gratefulforuntilfrom thetomorrow.”day.Recipes from Tiny Habits: The Small Changes that Change Everything by BJ Fogg, PhDLearn more at TinyHabits.com 2020 BJ Fogg
The Expert CollectionTiny Habits for Staying FocusedPick new habits from the recipes listed below.Expert Tip: Focus on habits that you really want and that seem really easy to do.You can revise any recipe so it fits better in your life.1. AftAfterit in mybackpack.it inatmybackpack.my alarmin the morning,I willgetandup storeI walkin the doorwork,I will switchmy phoneto airplanemodewithoutit inhittingmy backpack.snooze.2. AfAfterit in myI setbackpack.my backpackter I putdownonatmywork,shoesI willin thepickmorning,an importantI will gotaskoutsidethat I wantto soakto inthe naturaldo immediately.light.3. AfterAfterI pressI pickthemybrewimportantbuttontask,on myI willcoffeeclear maker,my deskI willof alldodistractions.one table tennis rally with4. AfterAfterI decideI clear tomytakedesk,a nap,I willI setwillasettimeran alarmfor forty-fiveso I don’tminutes.sleep for more than thirty5. AfAftershouldn’tI set bemydisturbed.timer, I willterputI seeon myit’s pastheadphonesthree p.m.,to signalI will drinkto otherswaterthatinsteadIofcoffee.shouldn’t be disturbed.6. AfterAfterI arriveI put onhomemy headphones,from work, I willI willchargeclose allmythephoneunnecessaryin thewindowskitchen,onnotmyincomputer.the7. AfterAfterI putmydinnertimer ingoestheoff,oven,I willI willlisttakewhata mymagnesiumnext tasksupplement.should be and take a break.8. AfterAfterI turnI sitonoutsidethe dishwasherduring break,in theI willevening,meditateI willfordimthreethebreathslights aroundor longer.the house.9. AfterAfterI finishI comelisteningback intoto athepodcastoffice,episode,I will pourI willsomethinkfreshof onecoffee.takeaway that I got10. AfAfterawayI checkfrom e-mail.for urgentawaymessages,from e-mail.I willterturnI turnon onthethee-mailTV atautoreplynight, I willthattakesaysa I’mmelatoninaway fromsupplement.e-mail.11. AfterAfterI openI decidemy tocalendargo to lunch,to planI willfor writethe week,downI willthe choosenext stepa recipeon mywithprojectcurry(whattocook.to do immediately after I return).12. AfterAfterI seeI sit it’sdownpastforeightlunchp.m.,in theI willcafeteria,stop usingI will checkelectronicsfor anyandurgentstaringpersonalat screens.messages.13. AfterAfterI lockI puttheawaydoorsmy lunchat night,utensils,I will turnI willdownwalk thearoundthermostatoutside toandseventyrecharge.degrees.14. AfteAftersaysI checkI’m awayfor urgentfrom e-mail.e-mailsr Iafterflosslunch,my teethI willatturnnight,on Ithewille-mailturn onautoreplymythatwhitenoisesays I’mmachine.away from e-mail.15. AfterAfterI turnI pickonthemynextwhite-noiseproject tomachine,do, I willI quicklywill closelistmythecurtainssteps insothetheproject.room is16. AfterAfterI closesomeonethe curtains,asks me Itowillrunsprayan erranda littlewithlavenderthem,scentI will say,in my“I can’tbedroom.right now. Sorry.”17. AfterAfterI getI finishintomybedafternoonand I’m notsnack,sleepy,I willI willset aopentimera relaxingfor a tenbookminuteto nap.read in a dimly18. AfterAfterI wantI go intoto getourupprojectin theroom,middleI willof theclosenight,the doorI willandlieputbackupdownthe dofornotaboutdisturb sign.19. AfterAfterI keepthe projectlookingmeetingat my clockbegins,at night,I will startI willtakingturn thenotesclock(soaroundI stay tunedso I can’tin). see it.20. AfterAfterI Istartwalktooutworrythe doorabouttoagoproblemhome, atI willnight,say,I “Whywill say,am“ThatI so goodcan waitat stayinguntiltomorrow.”focused?”Recipes from Tiny Habits: The Small Changes that Change Everything by BJ Fogg, PhDLearn more at TinyHabits.com 2020 BJ Fogg
The Expert CollectionTiny Habits for Better SleepPick new habits from the recipes listed below.Expert Tip: Focus on habits that you really want and that seem really easy to do.You can revise any recipe so it fits better in your life.1. AfterI hearmymyalarmin themorning,I willgetgetupupwithouthittingsnooze.AfterI hearalarmin themorning,I willwithouthittingsnooze.2. AfterI putononmyshoesin inthemorning,I willgogooutsidetotosoakin inthenaturallight.AfterI putmyshoesthemorning,I willoutsidesoakthenaturallight.3. AfterI finisheatinglunch,I willgetoutsideintothenaturallightofofthesun.AfterI finisheatinglunch,I willgetoutsideintothenaturallightthesun.4. AfterI decideto totakea nap,I willsetsetananalarmsosoI don’tsleepforformorethanthirtyAfterI decidetakea nap,I willalarmI don’tsleepmorethanthirtyminutes.minutes.5. AfterI seeit’sit’spastthreep.m.,I willdrinkwaterinsteadof ofcoffee.AfterI seepastthreep.m.,I willdrinkwaterinsteadcoffee.6. AfterI arrivehomefromwork,I willchargemymyphonein thekitchen,notnotin theAfterI arrivehomefromwork,I willchargephonein thekitchen,in thebedroom.bedroom.7. AfterI putdinnerin theoven,I willtakea magnesiumsupplement.AfterI putdinnerin theoven,I willtakea magnesiumsupplement.8. AfterI turnononthethedishwasherin theevening,I willdimthethelightsaroundthethehouse.AfterI turndishwasherin theevening,I willdimlightsaroundhouse.9. AfterI turnononthethefirstlightin theevening,I willputputononglassesthatblockbluelight.AfterI turnfirstlightin theevening,I willglassesthatblockbluelight.10. AfterAfterI turnI turnononthetheTVTVatatnight,night,I willI willtaketakea amelatoninmelatoninsupplement.supplement.11. AfterI finishwatchingJeopardy!ononTV,I willstartmybedtimeritual.AfterI finishwatchingJeopardy!TV,I willstartmybedtimeritual.12. AfterI seeit’spasteightp.m.,I rI seeit’spasteightp.m.,I willstopusingelectronicsandstaringscreens.13. AfterAfterI lockI lockthethedoorsdoorsatatnight,night,I willI seventyseventydegrees.degrees.14. Aftermachine.AfterI flossI flossmymyteethteethatatnight,night,I willI 5. AfterAfterI turnI I willI omisisentirelydark.dark.entirely16. AfterAfterI closeI closethethecurtains,curtains,I willI willsprayspraya room.bedroom.17. AfterI getintobedandI’mnotsleepy,I willopena relaxingbooktotoreadinina dimlyAfterI getintobedandI’mnotsleepy,I willopena relaxingbookreada dimlylit room.lit room.18. AfterI wanttotogetupupininthemiddleofofthenight,I willlieliebackdownforaboutfifteenAfterI wantgetthemiddlethenight,I willbackdownforaboutseconds.fifteen seconds.19. AfterAfterI keepI t,I willI willturnturnthetheclockclockaroundaroundsosoI can’tI can’tseeseeit.it.20. AfterAfterI matatnight,night,I untiltomorrow.”tomorrow.”Recipes from Tiny Habits: The Small Changes that Change Everything by BJ Fogg, PhDLearn more at TinyHabits.com 2020 BJ Fogg
Tiny Habits Recipe TemplateHow to ll in yourTiny HabitsRecipe Cards.TinyHabits.com/video4Victory!Get Printable Recipe Cards Here:TinyHabits.com/recipecardsYou can design new habits into your life.fiLearn more at TinyHabits.com 2020 BJ Fogg
BJ FOGG’s CHEATSHEETCREate Habits Super FastIf you want to get greatat creating habits, getgreat at celebrating.Here are some tips youcan use.TinyHabits.com/video5With the Tiny Habits method, you create habits quickly by using atechnique called celebration.Immediately after you do your new habit, celebrateso you feel a positive emotion. That’s what wires thehabit into your brain.It’s important to use a celebration that works for you — something thatmakes you feel happy and successful. You can use one of thecelebrations below, or nd something else that works for you.Victory!““My book has an entire chapter on celebrations, but here’s a summary:A Tiny List of Celebrations Say, “Yes!” while you do a st pumpSmile bigHum a few seconds of a peppy songRaise your arms and say, “Victory!”Say, “Way to go!”Tap your st on your heart three timesFist-bump yourself and explode both stsSay, “Nice!” and nod your headInhale and think of energy entering youSnap your ngers multiple times Do a subtle head nodDo a double thumbs-upDo the oss dancePut your palms together in gratitudeHear celebratory trumpets in your headPretend you just nailed a half-court shotSing, “Hey now, you’re a rock star.”Imagine an audience applaudingRub your hands together in gleeDrum a happy beat on a wall or deskYou change best by feeling good, not feeling bad.fifififififlLearn more at TinyHabits.com 2020 BJ Fogg
The Simplest Way to Design A New HabitSTART WITH A ROUTINE YOU ALREADY HAVEYou can design a new habit into your life by starting with a routine you already do each day. With this routine inmind, you then look for a new habit that would naturally follow your existing routine.Example:Suppose you already start the coffeemaker each morning.That’s your existing routine. Now ask yourself,More examples:After I turn on thecoffeemaker, I will“What new habit would naturally comeright after I start the coffeemaker?”(choose one)text my mom.Maybe the new habit you want is “feed my dog.” If so,your Tiny Habit recipe would look like this:pour a glass of water.After I start the coffeemaker, I will feed my dog.put on my walking shoes.If feeding the dog isn’t right for you, explore other new habitsthat you want. Check out more examples here. (insert your new habit here)Now Apply It to Your Own Life:Let’s geek out a bit . . .Below are 20 common routines indaily life. You can use any one toanchor a new habit. After I wake up and my feet hit the floorAfter I turn on the showerAfter I brush my teethSTEPAfter I start the coffee maker#After I pour my coffee/teaAfter I feed my petWriteAfter I put on my shoesroutineAfter I hang up the dog's leashhereAfter I start the carAfter I walk in the door at workAfter I put down my work bagAfter I sit down at a meetingAfter I feel the urge to snackAfter I lock/sleep my computerAfter I notice I’m feeling rushedAfter I sit down on the bus (or train)After I start the dishwasherAfter I turn off the TV at nightSTEPAfter I plug in my phone to charge#After I put my head on the pillowIn Tiny Habits, your existing routine is called an “Anchor”because it’s stable and solid. You attach your new habit(feeding the dog) to a solid Anchor in your life (startingthe co eemaker.)1start thecoffee maker2 Write in a new habit you want here(Be sure it’s super tiny!)Tiny Habits: The Small Changes that Change Everything.ff 2020 BJ Fogg.Get Printable Recipe Cards Here:TinyHabits.com/recipecardsLearn more at TinyHabits.comTiny Habits is a registered trademark.
Grow Your TOOLKITIn the weeks ahead I’ll add more tools to theTiny Habits Toolkit.Sign up now to join our mailing list and getnoti ed about new tools and resources:TinyHabits.com/newtools(This offer is available for people who have the bookTiny Habits.: The Small Changes That Change Everything)Tiny is mighty!You can start anywhere on thepath to change with the TinyHabits method.Join with the Tiny Habits team to spread the word.Invite your friends to discover the small changes thatchange everything at s f or joi ni ng m e!- BJLearn more at TinyHabits.comTiny Habits: The Small Changes that Change Everything.fi 2020 BJ Fogg.Tiny Habits is a registered trademark.Toolkit created in collaborationwith Behavior Design Media.
Tiny Habits: The Small Changes that Change Everything. Learn more at TinyHabits.com 2020 BJ Fogg. Tiny Habits is a registered trademark. What’s inside? 5 practical videos from BJ Fogg guiding you step-by-step in Tiny Habits The Quickstart Guide for Tiny Habits The Expert Collection of
