Life Kit A proven method to make a habit stick
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Jan 13, 2026 
BJ Fogg, a behavior scientist and founder of Stanford's Behavior Design Lab, shares his insights on habit formation through the Tiny Habits method. He emphasizes starting small and celebrating tiny wins to reinforce positive emotions associated with new behaviors. Fogg also discusses the role of motivation and ability in making habits stick, as well as the complexities of breaking unwanted habits. Learn how to effectively manage multiple habits at once and the importance of removing prompts to avoid temptations.
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Start With A Tiny, Doable Action
- Do set the habit bar extremely low so you can do it regardless of motivation.
- Count the tiny action as a success and optionally do more if you want.
Anchor New Habits To Routines
- Anchor new habits to an existing routine so they happen automatically.
- Use a simple recipe like “After I [existing routine], I will [tiny habit].”
Positive Emotion, Not Repetition, Builds Habits
- Celebrate immediately after the tiny habit to create positive emotion and speed habit formation.
- Emotion, not repetition, wires behaviors into automatic habits.
