5-day Program - Tiny Habits Action Plan

 

Created by BJ Fogg, PhD 

Behavior Scientist, Stanford University 
Author of T​ iny 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 a​ bout 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 m​ y 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 o​ n 
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​.  
 

©2021 BJ Fogg. This is version #3. In the future you can email b​ [email protected]​ to get the most current version.
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Remember: You can revise recipes as needed: here’s w​ hy 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: h​ ttps://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: t​ inyhabits.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! 

 

 

  

©2021 BJ Fogg. This is version #3. 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 p​ lus on a 
monthly basis, add these things to your routine: 

 
Select one aspiration/outcome y​ ou 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 T​ iny 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. 

  

©2021 BJ Fogg. This is version #3. In the future you can email b​ [email protected]​ to get the most current version.
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Build a Plan to K​ eep 

Growing 

In addition to the tips above, here are some ways to keep growing: 
 
 
 

In T​ iny Habits​, I offer this analogy: H​ abits are like plants.  
 

Just like a garden, your habits will grow and change with time. I 
explain more here -->​ h​ ttps://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. 
 

©2021 BJ Fogg. This is version #3. In the future you can email ​[email protected]​ to get the most current version.
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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

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: h​ ere  
● 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: 

 
 

Ask yourself: ​Are you choosing habits you want?  
 

In this video, I emphasize the importance of skipping the s​ houlds 
and focusing on fulfilling habits that you WANT to do​.  
 
By starting there, you gain “success momentum.”  
 
https://vimeo.com/230677337/c17af3e2c4 
 

©2021 BJ Fogg. This is version #3. In the future you can email ​[email protected]​ to get the most current version.
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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: h​ ttps://vimeo.com/230695326/e0cd144196​ or revisit 
the list of 100 Celebrations in the Appendix of T​ iny Habits 
■ Pro Tip: Take time to g​ o through the Appendix of ​Tiny Habits 

 
 

Share T​ iny 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: t​ inyhabits.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 

 
● Feel Better Live More with Dr. Rangan Chaterjee  

©2021 BJ Fogg. This is version #3. In the future you can email ​[email protected]​ to get the most current version.
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○ 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 B​ ehavior Design for Business​: 

tinyhabits.com/business 
 
● Tell me what you’d add to this Action Plan:​ email 
your ideas to [email protected] 

©2021 BJ Fogg. This is version #3. In the future you can email ​[email protected]​ to get the most current version.
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