17 Dec 2025 · 1 min
BJ Fogg's method: anchor new habits to existing routines (do one push-up after brushing teeth), celebrate immediately to wire them in, and shrink the action until you can't fail. Start with one minute instead of thirty.
Hi, this is Brian. Welcome back to another Heroic Wisdom Daily. Today's wisdom is from Tiny Habits by BJ Fong. BJ teaches us tiny is mighty. Small changes create big results over time. Now, habits don't have to start big. In fact, starting tiny is the key to creating sustainable, lasting change. Here's how to build tiny habits today. Number one, anchor your habits. BJ tells us, attach a new habit to something you already do. For example, after brushing your teeth, do one, push up. Number two, celebrate success. Positive emotions wire habits into your brain. So smile, fist pump or say, yeah, every time you succeed, that's like you to crush it. I do that after every single set of burpees. What are we? A little fist bump. That's like me. Let's go. Number three, shrink the action. He says make it so small you can't fail. Instead of committing to 30 minutes of exercise, start with one minute. Tiny habits. What's one tiny habit? You can start today to build momentum. Get on that. Let's make today heroic. I'll see you tomorrow.
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