Quotes from B.J. Fogg

many cases, you'll find your lack of doing a behavior is not a motivation issue at all. You can solve for the behavior by finding a good prompt or by making the behavior easier to do.

Celebration will one day be ranked alongside mindfulness and gratitude as daily practices that contribute most to our overall happiness and well-being. If you learn just one thing from my entire book, I hope it's this: Celebrate your tiny successes.

Don't pressure yourself to do more than the tiniest version of your habit. If you're sick, tired, or just not in the mood, scale back to tiny.

Write this phrase on a small piece of paper: I change best by feeling good, not by feeling bad.

Identity shifts are change boosters because they help us cultivate constellations of behavior—not just one or two habits here and there. This is important because most aspirations require more than one type of habit change. It's a set of new habits that will get you where you want to be—especially in the areas of fitness, sleep, and stress.

Question tradition. Who says you have to keep your vitamins in the kitchen or floss in the bathroom? Maybe your vitamins need to be next to your computer. Or maybe flossing works best when you keep floss next to your TV remote

you start eating like a person who goes to the farmers' market, your brain begins guiding you in the direction of a coherent identity, and adding pumpkin seeds to your salad doesn't sound like such a crazy thing anymore; it sounds natural.

Shifting identity helps you consider other new habits you might not have thought of doing that will move you closer to your aspiration.

The essence of Tiny Habits is this: Take a behavior you want, make it tiny, find where it fits naturally in your life, and nurture its growth.

If only his head shows, then the tide is high. Wearing T-shirts is a common way to declare your identity. Nike sends out T-shirts that say RUNNER. I wear T-shirts that have surfboards or show surf scenes. Because I surf more than one hundred times a year, I don't feel like a poser; wearing that identity feels natural.

Teach others or be a role model to galvanize your new identity. A social role is powerful.

The easier a behavior is to do, the more likely the behavior will become habit.

But aspirations and outcomes are not behaviors.

A note on starting with aspirations versus starting with outcomes: You can start with either. However, I like aspirations as a starting point because they are more flexible and less intimidating than specific outcomes.)

You select one of your aspirations, then come up with a bunch of specific behaviors that can help you achieve your aspiration.

Many different behaviors can lead to your aspiration

In contrast, you can't achieve an aspiration or outcome at any given moment.

When you follow Maxim #1 and match yourself with Golden Behaviors, you don't need to work hard to sustain or manipulate motivation.

So yes, you can try what worked for your friend, but don't beat yourself up if your friend's answer doesn't change you in the same way.

After all, there are "good" behaviors and "bad" behaviors—are they really equivalent?

A Golden Behavior has three criteria. The behavior is effective in realizing your aspiration (impact) You want to do the behavior (motivation) You can do the behavior (ability)

While small might not be sexy, it is successful and sustainable. When it comes to most life changes that people want to make, big bold moves actually don't work as well as small stealthy ones. Applying go big or go home to everything you do is a recipe for self-criticism and disappointment.

We live in an aspiration-driven culture that is rooted in instant gratification.

Despite all this, go big or go home is the way many people approach change. As a result, most people don't know how to think tiny.