How to Build Life-Changing Routines with the Power of ‘Tiny Habits’

In the hustle of modern life, it’s easy to get overwhelmed by ambitious goals and drastic resolutions. We aim to get fit, eat healthy, write daily, wake up early — and then often abandon those goals within weeks. But what if the secret to lasting change isn’t big, bold actions, but small, almost invisible ones?

This is the core insight of BJ Fogg, PhD principle of “Tiny Habits”, a practical and powerful method for sustainable behavior change. Fogg, a Stanford behavior scientist, discovered that we don’t need to rely on willpower or motivation to create better habits. Instead, we should start tiny — I mean, ridiculously tiny — and anchor those actions to existing routines.

Here’s a closer look at how you can use the Tiny Habits method to build better routines that actually stick and give you something to build on for lasting behavior change.

1. Shrink the Habit Until It’s Stupid-Simple

The first rule of Tiny Habits is: make the habit so small, you can’t fail. Instead of deciding to “work out every morning,” Fogg suggests something like “do one push-up at the bathroom counter after I brush my teeth.” That might sound laughably insignificant — and that’s the point.

Why? Because small actions are frictionless. You’re far more likely to follow through on a one-push-up habit than a 30-minute workout when you’re groggy in the morning. And once you start, momentum often carries you forward. One push-up can turn into five. Five into ten. But even if it doesn’t, you’ve succeeded. You’ve built consistency, and that’s the foundation of every long-term habit.

2. Anchor New Habits to Existing Routines

In Fogg’s words, “After I [current habit], I will [new tiny habit].” This is called anchoring, and it’s one of the most important parts of the Tiny Habits approach.

You don’t need a new time of day or a special reminder app. You already have dozens of reliable anchors in your daily life — brushing your teeth, boiling the kettle, turning off your alarm, sitting down at your desk. Attach the new habit to something you already do, and it becomes easier to remember and repeat.

Examples:

• After I pour my morning coffee, I will write one sentence in my journal.
• After I close my laptop for the day, I will lay out my workout clothes.
• After I put my phone on the charger at night, I will take three deep breaths.

The key is picking an anchor that is specific and happens reliably. Vague cues like “after dinner” or “in the evening” are harder to act on consistently.

3. Celebrate Immediately and Visibly

Here’s a surprisingly powerful insight from Fogg: Emotions create habits — not repetition alone. When your brain feels good after doing something, it remembers and wants to repeat it.

That’s why Fogg emphasizes celebrating right after completing a tiny habit. Say “Yes!” or “I’m awesome!” Pump your fist. Do a little dance. It might feel a little senseless, but you’re teaching your brain that the behavior is rewarding. This emotional reinforcement is what turns an action into a lasting habit.

The celebration doesn’t have to be loud or public. It just has to make you feel good.

4. Don’t Rely on Motivation — Design for Simplicity

Motivation is fickle. It spikes when you’re inspired by a YouTube video or a New Year’s resolution, but it crashes the moment you’re tired, stressed, or distracted. That’s why Fogg encourages people to focus on design, not willpower.

Design your environment and your habits so they’re easy to do — especially when motivation is low. Want to read more? Put a book by your pillow. Want to floss daily? Place the floss right next to your toothbrush. Want to drink more water? Keep a glass on your desk.

The simpler and more obvious the habit, the more likely you’ll do it without needing motivation.

5. Allow Habits to Grow Naturally

Once the tiny habit is established, it often grows on its own — what Fogg calls "naturally expanding" behavior. You start with one push-up, and soon you find yourself doing a full set. You begin with writing one sentence, and now you’re journaling a full page.

But here’s the critical mindset: always treat the tiny version as a win. If you’re tired and only do one push-up, great — you’ve kept the habit alive. This “success momentum” helps you stay consistent without burnout or guilt.

Final Thoughts: Small is Powerful

The beauty of Tiny Habits is that it removes the pressure and perfectionism that derail most of us. You don’t need to become a different person overnight. You just need to take one tiny step — and repeat.

By making the habit small, anchoring it to something solid, and feeling good about it immediately, you create a system that quietly but powerfully rewires your behavior.

Start tiny. Stay consistent. Let success grow. That’s how real change begins.

Want to try it now?
Fill in the blanks:
After I [existing habit], I will [tiny new habit].
Then celebrate like you just won the day — because in a way, you have.