Summary of Tiny Habits by BJ Fogg and Its Application to New Year’s Resolutions for Speed Reading
The new year is coming and so are the new year’s resolutions…
Tiny Habits Overview:
BJ Fogg’s Tiny Habits introduces a behaviour model designed to help individuals form habits through small, manageable steps. The model focuses on three core elements:
- Anchor new habits to existing routines: Building habits is easier when they are tied to behaviours already in place.
- Emphasise tiny, easy actions: Start with the smallest possible version of the habit.
- Celebrate success: Positive reinforcement encourages repetition.
The Fogg Behaviour Model:
Fogg’s behaviour model states that three elements must converge simultaneously to initiate a behaviour:
- Motivation: The desire to perform the behaviour.
- Ability: The capability to perform the behaviour.
- Prompt: A trigger that reminds you to act.
The ABC Formula for Building Habits:
- Anchor: Tie the new habit to an existing habit or routine. For example, “After I brush my teeth, I will…”
- Build: Start with a habit so small it seems effortless. For instance, “I will read one paragraph.”
- Celebrate: Immediately celebrate the success, e.g., by smiling, saying, “I did it!” or performing a small fist pump.
Applying Tiny Habits to New Year’s Resolutions for Speed Reading:
Step 1: Anchor Speed Reading to an Existing Routine
- Identify a daily habit as a prompt, such as drinking your morning coffee or brushing your teeth. Tie the habit to this activity: “After I drink my coffee, I will read one page using a speed reading technique.”
Step 2: Start Small
- Begin with a manageable goal, such as reading just one page or using a speed reading exercise for two minutes. Avoid overloading yourself.
- Example: Instead of aiming to read an entire book in one sitting, commit to scanning one paragraph with a focus on speed.
Step 3: Celebrate Progress
- Reinforce your success by celebrating every small win. For example, after completing a page, say, “I’m becoming a faster reader!” or smile to yourself.
Step 4: Scale the Habit Gradually
- Once the tiny habit becomes routine, increase the intensity incrementally. For example, progress from one page to five pages, or extend your practice time from two minutes to five minutes.
Step 5: Design Your Environment for Speed Reading Success
- Make your reading material easily accessible. Keep a book or e-reader in a place you frequent, such as your desk or bedside.
- Reduce distractions by creating a focused environment, such as turning off notifications while practising.
Conclusion:
BJ Fogg’s Tiny Habits framework offers a practical, step-by-step approach to forming lasting habits, making it highly applicable to New Year’s resolutions like learning speed reading. By anchoring the habit, starting small, and celebrating progress, you can build momentum and transform speed reading into a natural part of your daily routine.
Related Atomic Habits – read the summary of Atomic Habits, James Clear