Tiny Habits

Three of the ideas you’ll keep

The Clif summary of Tiny Habits pulls out 7 insights. Here are the first three.

1. Use the B=MAP model: every behavior happens only when Motivation, Ability, and a Prompt converge at the same moment. If a habit isn't sticking, one of these three is missing, not your discipline.
2. Stop relying on motivation, because it's unreliable and rides a 'wave' that crashes. Instead, make the behavior so small it needs almost zero motivation to do, even on your worst day.
3. Build every habit with the recipe 'After [anchor], I will [tiny behavior].' Attach the new action to something you already do reliably, like 'After I pour my morning coffee, I will do two push-ups.'

The other 4 — and the full 10-minute summary — are in the app.

What’s inside: 10 chapters

The whole summary runs about 10 minutes, read or listened to.

1. Why Tiny Is the Secret to Big Change
2. The B=MAP Model: How Behavior Actually Works
3. Motivation Is a Trap (So Stop Depending on It)
4. Ability: Make It So Easy You Can't Say No
5. Prompts and the Power of After
6. Emotions Create Habits: The Celebration Secret
7. Designing Habits: Swarms and Focus Mapping
8. Growing Tiny Habits Into Transformative Ones
9. Untangling Bad Habits, Not Breaking Them
10. How We Change Together