Tiny is Mighty: The Fogg Behavior Model and Tiny Habits

When it comes to behavior change, most of us think we need more willpower. But what if the key isn’t trying harder—it’s starting smaller?

Enter the Fogg Behavior Model, developed by Stanford behavior scientist Dr. BJ Fogg. His work offers a refreshingly simple formula for how behavior happens:

Behavior = Motivation + Ability + Prompt

In other words, a behavior occurs when all three of those elements converge at the same moment: you’re motivated to do it, you're able to do it, and something prompts you to act. If any one of those elements is missing, the behavior doesn’t happen.

For example, let’s say you want to start meditating every morning. If you’re highly motivated but the practice feels too difficult (low ability), or you simply forget (no prompt), you’ll likely struggle to follow through. The Fogg Model helps you troubleshoot and adjust each element—so that change becomes easier, not harder.

Where does the 'Tiny Habits' part come in?

Based on this model, BJ Fogg created a method called Tiny Habits, which centers on the idea that lasting change starts with teeny-tiny actions.

Here’s the key principle: if a habit is tiny enough, it doesn’t require high motivation or willpower. You just make it so easy you can’t fail.

Instead of trying to adhere to that keto diet, start by eating one keto meal a week. Instead of aiming for 50 squats, do just two. Want to write a blog? Start by opening your writing app and typing one sentence.

This isn’t about staying small—it’s about creating momentum. Tiny habits grow naturally, because success feels good and triggers a positive emotional loop that reinforces the behavior. In other words, when a behavior feels easy and satisfying, you're far more likely to repeat it.

Fogg also emphasizes anchoring—attaching your new habit to something you already do. Here are a few example:

“After I close my car door (anchor), I will buckle my seatbelt (new behavior).”

"After I pour my tea (anchor), I will take one mindful breath (new behavior).”

This builds reliability into your routine and leverages existing neural pathways.

My favorite part of Tiny Habits is that you celebrate immediately. That simple “Yes!” or little smile helps wire the habit into your brain.

Overall, the more that I play with this behavioral design tool, I've come to recognize that it’s not the amount of will power or motivation that creates change—it’s the consistency. And consistency comes from making it easy, enjoyable, and connected to something that already works in your life.

In a culture obsessed with big goals and radical transformations, the Fogg Behavior Model reminds us that small is sustainable—and that’s what creates real, lasting change.