TINY HABITS TOOLKIT

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I want to help you get started right away.

Watch this video about the Tiny Habits Toolkit.

See more at TinyHabits.com/toolkit-videos

TinyHabits.com/video1

Let’s get started! - BJ

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 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 Habit

Join 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.
Quick
info
QUICK START GUIDE
Quick Start Guide

After you’ve watched

Video Placeholder
#2 this video, you are ready
to dive into Tiny Habits.
TinyHabits.com/video2

Step 1 Step 2
Find new habits you want. Create a recipe for each
new habit.

pour my coffee sit on my I take a

meditation pillow breath of life

sit on the train launch my by saying “yay

meditation app for health.”

get into bed read one verse

of scripture with a smile &
‘thank you.'

Step 3
Practice your new habits
and revise recipes as needed

The future of behavior change is here.

Learn more at TinyHabits.com ©2020 BJ Fogg
The Expert Collection
Select a few new
Video Placeholder habits you want from
#3
the Expert Collection.
TinyHabits.com/video3

My book has over 300 recipes for Tiny Habits. In

this toolkit you’ll find 60 habits to help you with
stress, productivity, and sleep.

Choose habits you want to do, not habits you think you should do.

Learn more at TinyHabits.com ©2020 BJ Fogg

 The Expert Collection
Tiny Habits for Reducing Stress
Pick 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. After I hear
After myup
I wake alarm in the
in the morning,
morning, I willI will
open get up without
a window andhitting
take asnooze.
few deep breaths.
2. After
AfterI put onon
I turn mythe
shoes in the
shower, morning,
I will I will prayer
say a quiet go outside to soak in the natural light.
of gratitude.
3. After
AfterI press
I pourthe
mybrew button
coffee onI will
or tea, my sit
coffee
down maker,
on my I will do one table
meditation tennis rally with
pillow.
4. After I decide
After I get thetokids
takeonathe
nap, I will bus,
school set an alarm
I will so I adon’t
express sleep
thought of for more than
gratitude thirty
to a neighbor.
5. After I see
After I sitit’s
downpastwith
three
myp.m., I willI will
coffee, drink water
open myinstead
journal.of coffee.
6. After I arrive
After I starthome from work,
my exercise, I willI say,
will charge
“Peace my phone
is every in the
step” kitchen,
(Thich Nhatnot in the
Hanh).
7. Afill set Iarealize
After timer on my phone.ter
I have X amount Iof
put dinner
time in the
before oven,
I need to Ileave,
will take a set
I will magnesium
a timer on
supplement.
my phone.
8. After I turn
After on the
I finish dishwasher
my lunch in the
at work, I willevening, I will dim the lights around the house.
walk outside.
9. After
AfterI finish listening
I arrive to a podcast episode,
at my appointment, I will putImy
willphone
think of oneand
away takeaway that
be with myI own
got
fromuplifting
it. thoughts.
10. After
AfterI Iturn
packonmy
the TV at
work night,
bag, I will
I will tidytake a melatoninfor
my workspace supplement.
five minutes.
11. After
AfterI open my calendar
I sit down to plan
on the train, forlaunch
I will the week, I will choose
my meditation a recipe with curry to
app.
12. After
AfterI seeund,
I receivebut pleasefrom
an e-mail ask me
theagain in the future.”
PTA asking for help,it’s past
I will eight
reply, p.m., I can’t
“Sorry will stop
usinghelp
electronics
this timeand staring
around, butatplease
screens.
ask me again in the future.”
13. After
AfterI Ilock
get the doors
upset withata night,
familyI member,
will turn down the thermostat
I will take tomailbox
a walk to the seventy alone.
degrees.
14. After
AfterI Ifloss
takemy
theteeth at night,
dog on a walk,I will
I willturn on my
identify whitenoise
a bird or plantmachine.
that I see.
15. After
AfterI Iturn onup
clean myfrom
white-noise
dinner, I machine,
will makeIan
willherbal
close tea.
my curtains so the room is
16. After
AfterI Iclose thekids
put my curtains, I will
to bed, spray
I will lighta alittle lavender
candle scent
and turn offinthe
myoverhead
bedroom.lights.
17. After
AfterI get
I runinto
mybed and
bath, I’mput
I will notinsleepy, I will open
a few drops a relaxing
of essential oils.book to read in a dimly
18. After
AfterI want to get
I get my up in the
pajamas on, Imiddle
will setofout
theone
night,
itemI will
for lie back
work thedown for about
next day.
19. After
AfterI Ikeep looking
get in bed, I at
willmy clock
close myateyes
night,
andI will turn“Om.”
chant, the clock around so I can’t see it.
20. After
AfterImy
start to worry
head about
hits the a problem
pillow, at night,
I will think about Ione
will thing
say, “That can wait
I’m grateful foruntil
from the
tomorrow.”
day.

Recipes from Tiny Habits: The Small Changes that Change Everything by BJ Fogg, PhD

Learn more at TinyHabits.com ©2020 BJ Fogg

 The Expert Collection
Tiny Habits for Staying Focused
Pick 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. AftAfter
it in my backpack.
I walk it inat
in the door my backpack.
work, my alarm
I will switch in the morning,
my phone I will
to airplane modegetand
up store
without
it inhitting snooze.
my backpack.
2. AfAfter
it in my
I setbackpack. ter I put
my backpack downonat
my shoes
work, in the
I will pickmorning, I will go
an important outside
task to soak
that I want to in
the natural light.
do immediately.
3. After
AfterI press
I pickthe
mybrew button
important on my
task, coffee
I will clear maker,
my deskI will dodistractions.
of all one table tennis rally with
4. After I decide
After I clear to
mytake a nap,
desk, I willI set
willaset an alarm
timer so I don’t
for forty-five sleep for more than thirty
minutes.
5. AfAfter
shouldn’t
I set be
mydisturbed.
timer, I willter
putI see it’s past
on my three p.m.,
headphones I will drink
to signal waterthat
to others instead
I of
coffee.
shouldn’t be disturbed.
6. After I arrive
After home
I put on from work, I will
my headphones, I willcharge
close allmy
thephone in thewindows
unnecessary kitchen,on
not incomputer.
my the
7. After I put
After mydinner
timer in theoff,
goes oven, I will
I will listtake
whata my
magnesium
next tasksupplement.
should be and take a break.
8. After I turn
After I siton the dishwasher
outside in the
during break, evening,
I will I will
meditate fordim thebreaths
three lights around the house.
or longer.
9. After I finish
After listening
I come to athe
back into podcast
office,episode, I will
I will pour somethink of one
fresh takeaway that I got
coffee.
10. AfAfter
away from e-mail.
I check away
for urgent from e-mail.
messages, ter
I will I turn
turn on on
thethe TV at
e-mail night, I will
autoreply thattake
saysa I’m
melatonin supplement.
away from e-mail.
11. After
AfterI open my to
I decide calendar to plan
go to lunch, for write
I will the week,
downI will
the choose a recipe
next step on mywith curry
project to
(what
cook.to do immediately after I return).
12. After
AfterI see
I sit it’s
downpast
foreight
lunchp.m., I will
in the stop using
cafeteria, electronics
I will check for anyand staring
urgent at screens.
personal messages.
13. After
AfterI lock
I putthe doors
away at night,
my lunch I will turn
utensils, I willdown
walk the thermostat
around outside to
andseventy degrees.
recharge.
14. Afte says
After I’m away
I check from e-mail.
for urgent e-mailsr Iafter
flosslunch,
my teeth
I willatturn
night,
on Ithe
wille-mail
turn on my
autoreply that
whitenoise
says I’mmachine.
away from e-mail.
15. After
AfterI turn
I pickon mynext
the white-noise machine,
project to do, I willI quickly
will close
listmy
thecurtains
steps inso the
the room is
project.
16. After
AfterI close the curtains,
someone asks me Itowill
runspray a littlewith
an errand lavender
them,scent in my
I will say, bedroom.
“I can’t right now. Sorry.”
17. After
AfterI get intomy
I finish bedafternoon
and I’m not sleepy,
snack, I willI will
set aopen a relaxing
timer for a tenbook to nap.
minute read in a dimly
18. After
AfterI want to get
I go into ourup in theroom,
project middle of the
I will closenight, I will
the door andlieput
backupdown
the dofor
notabout
disturb sign.
19. After
AfterI keep lookingmeeting
the project at my clock at night,
begins, I willtaking
I will start turn the clock
notes (soaround so I can’t
I stay tuned in). see it.
20. After
AfterI Istart
walkto worry
out abouttoago
the door problem
home, at night,
I will say,I “Why
will say,
am“That can wait
I so good until
at staying
tomorrow.”
focused?”

Recipes from Tiny Habits: The Small Changes that Change Everything by BJ Fogg, PhD

Learn more at TinyHabits.com ©2020 BJ Fogg

 The Expert Collection
Tiny Habits for Better Sleep
Pick 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. After I hear
After mymy
I hear alarm in the
alarm morning,
in the I will
morning, getget
I will upup
without hitting
without snooze.
hitting snooze.
2. After I put
After onon
I put my shoes
my in in
shoes the morning,
the I will
morning, gogo
I will outside toto
outside soak in in
soak the natural
the light.
natural light.
3. After
AfterI finish eating
I finish lunch,
eating I will
lunch, get
I will outside
get into
outside the
into natural
the light
natural ofof
light the sun.
the sun.
4. After I decide
After to to
I decide take a nap,
take I will
a nap, setset
I will anan
alarm soso
alarm I don’t sleep
I don’t forfor
sleep more than
more thirty
than thirty
minutes.
minutes.
5. After I see
After it’sit’s
I see past three
past p.m.,
three I will
p.m., drink
I will water
drink instead
water of of
instead coffee.
coffee.
6. After I arrive
After home
I arrive from
home work,
from I will
work, charge
I will mymy
charge phone in the
phone kitchen,
in the notnot
kitchen, in the
in the
bedroom.
bedroom.
7. After I put
After dinner
I put in the
dinner oven,
in the I will
oven, take
I will a magnesium
take supplement.
a magnesium supplement.
8. After I turn
After onon
I turn thethe
dishwasher in the
dishwasher evening,
in the I will
evening, dim
I will thethe
dim lights around
lights thethe
around house.
house.
9. After I turn
After onon
I turn thethe
first light
first in the
light evening,
in the I will
evening, putput
I will onon
glasses that
glasses block
that blue
block light.
blue light.
10. After
AfterI turn
I turnon
onthe
theTV
TVatatnight,
night,I will
I willtake
takea amelatonin
melatoninsupplement.
supplement.
11. After I finish
After watching
I finish Jeopardy!
watching onon
Jeopardy! TV, I will
TV, start
I will my
start bedtime
my ritual.
bedtime ritual.
12. After
AfterI see it’s
I see past
it’s eight
past p.m.,
eight I will
p.m., stop
I will using
stop electronics
using and
electronics staring
and atat
staring screens.
screens.
13. After
AfterI lock
I lockthe
thedoors
doorsatatnight,
night,I will
I willturn
turndown
downthe
thethermostat
thermostattotoseventy
seventydegrees.
degrees.
14. After
AfterI floss
I flossmy
myteeth
teethatatnight,
night,I will
I willturn
turnon
onmy
mywhitenoise machine.
white-noise machine.
15. After
AfterI turn
I turnononmy
mywhite-noise
white-noisemachine,
machine,I will
I willclose
closemy
mycurtains
curtainssosothe
theroom
roomisis
entirely dark.dark.
entirely
16. After
AfterI close
I closethe
thecurtains,
curtains,I will
I willspray
spraya alittle
littlelavender
lavenderscent
scentininmy
mybedroom.
bedroom.
17. After
After I get into
I get bed
into and
bed I’m
and not
I’m sleepy,
not I will
sleepy, open
I will a relaxing
open book
a relaxing toto
book read inin
read a dimly
a dimly
lit room.
lit room.
18. After
AfterI want toto
I want get upup
get inin
the middle
the ofof
middle the night,
the I will
night, lielie
I will back down
back for
down about
for fifteen
about
seconds.
fifteen seconds.
19. After
AfterI keep
I keeplooking
lookingatatmy
myclock
clockatatnight,
night,I will
I willturn
turnthe
theclock
clockaround
aroundsosoI can’t
I can’tsee
seeit.it.
20. After
AfterI Istart
startto
toworry
worryabout
aboutaaproblem
problematatnight,
night,I Iwill
willsay,
say,“That
“Thatcan
canwait
waituntil
until
tomorrow.”
tomorrow.”

Recipes from Tiny Habits: The Small Changes that Change Everything by BJ Fogg, PhD

Learn more at TinyHabits.com ©2020 BJ Fogg

Tiny Habits Recipe Template
How to fill in your
Tiny Habits
Recipe Cards.
TinyHabits.com/video4

Victory!

Get Printable Recipe Cards Here:

TinyHabits.com/recipecards

You can design new habits into your life.

Learn more at TinyHabits.com ©2020 BJ Fogg

 BJ FOGG’s CHEATSHEET

CREate Habits Super Fast

If you want to get great
at creating habits, get
great at celebrating.
Here are some tips you
can use.
TinyHabits.com/video5

With the Tiny Habits method, you create habits quickly by using a
technique called celebration.

My book has an entire chapter on celebrations, but here’s a summary:

“ Immediately after you do your new habit, celebrate

so you feel a positive emotion. That’s what wires the
habit into your brain. “
It’s important to use a celebration that works for you — something that
makes you feel happy and successful. You can use one of the
celebrations below, or find something else that works for you.

Victory!
A Tiny List of Celebrations
• Say, “Yes!” while you do a fist pump • Do a subtle head nod
• Smile big • Do a double thumbs-up
• Hum a few seconds of a peppy song • Do the floss dance
• Raise your arms and say, “Victory!” • Put your palms together in gratitude
• Say, “Way to go!” • Hear celebratory trumpets in your head
• Tap your fist on your heart three times • Pretend you just nailed a half-court shot
• Fist-bump yourself and explode both fists • Sing, “Hey now, you’re a rock star.”
• Say, “Nice!” and nod your head • Imagine an audience applauding
• Inhale and think of energy entering you • Rub your hands together in glee
• Snap your fingers multiple times • Drum a happy beat on a wall or desk

You change best by feeling good, not feeling bad.

Learn more at TinyHabits.com ©2020 BJ Fogg

 The Simplest Way to Design A New Habit
START WITH A ROUTINE YOU ALREADY HAVE
You can design a new habit into your life by starting with a routine you already do each day. With this routine in
mind, you then look for a new habit that would naturally follow your existing routine.

Example:
Suppose you already start the coffeemaker each morning. More examples:
That’s your existing routine. Now ask yourself,
After I turn on the
“What new habit would naturally come coffeemaker, I will _______
right 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 habits
that you want. Check out more examples here. > (insert your new habit here)

Now Apply It to Your Own Life:

Below are 20 common routines in Let’s geek out a bit . . .
daily life. You can use any one to In Tiny Habits, your existing routine is called an “Anchor”
anchor a new habit. because it’s stable and solid. You attach your new habit
(feeding the dog) to a solid Anchor in your life (starting
• After I wake up and my feet hit the floor the coffeemaker.)
• After I turn on the shower
• After I brush my teeth STEP

• After I start the coffee maker 1

#
• After I pour my coffee/tea
• After I feed my pet Write
• After I put on my shoes routine
• After I hang up the dog's leash
here start the
coffee maker
• After I start the car
• After I walk in the door at work
• After I put down my work bag
• After I sit down at a meeting
• After I feel the urge to snack
• After I lock/sleep my computer
• After I notice I’m feeling rushed
• After I sit down on the bus (or train)
• After I start the dishwasher
• After I turn off the TV at night STEP
• After I plug in my phone to charge #2 Write in a new habit you want here
• After I put my head on the pillow
(Be sure it’s super tiny!)
Get Printable Recipe Cards Here:
TinyHabits.com/recipecards

Tiny Habits: The Small Changes that Change Everything. Learn more at TinyHabits.com
©2020 BJ Fogg. Tiny Habits® is a registered trademark.
 Grow Your TOOLKIT
In the weeks ahead I’ll add more tools to the
Tiny Habits Toolkit.

Sign up now to join our mailing list and get

notified about new tools and resources:
TinyHabits.com/newtools
(This offer is available for people who have the book
Tiny Habits.: The Small Changes That Change Everything)

Tiny is mighty!

You can start anywhere on the

path to change with the Tiny
Habits method.

Join with the Tiny Habits team to spread the word.

Invite your friends to discover the small changes that
change everything at TinyHabits.com/book.

@BJFogg @BJFogg @TinyHabits

Thanks f or joi ni ng m e!
- BJ
Learn more at TinyHabits.com
Tiny Habits: The Small Changes that Change Everything. Toolkit created in collaboration
©2020 BJ Fogg. Tiny Habits® is a registered trademark. with Behavior Design Media.