Tiny Habits
The world's leading expert on habit formation shows how you can have a happier, healthier life: by starting small.
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- A few notes about your comment, that I feel is well-meaning but carries a lot of common misconceptions:
- aiming for an end goal is not fine in most cases, it is simply a very common, terrible idea. You need a process, not a goal. "Journey over destination", yadda yadda
- 99% of human behaviour is governed by processes we call habits. Operating on the habit system is the key to long-term behavioural change, but one also has to recognize replacing habits is a long, delicate affair and one tends to ask too much of themselves. The metaphor I carry in my head is you're trying to steer a bull with a feather; easy does it. "Tiny Habits" is a good self-help book with good science behind it
- life is indeed dynamic but I feel such a hyper-rational, mechanistic way of approaching the conundrum is setting yourself up to failure. I recommend philosophy rather, especially Taoism, to embrace all of these concepts into a unified worldview of change: change being intrinsic to the universe, doing with little effort, and not forcing yourself (to burnout). You are not a machine.
- Try "Tiny Habits" by BJ Fogg. I found it quite interesting and I implemented few habits by using it.
Though there's ADHD and other neurodivergent scenarios, and when you have it making anything of a habit is a hard work.
- Where is your time being spent? I.e., when you aren't feeling motivated to do X, you must be doing Y instead, right?
Y might be working more than you are expected. Y could be sleeping more than needed for a healthy night's sleep. Y could be browsing Reddit, Instagram, or other sites. Y could be playing the same maps over and over in a game. It's probably a combination of several things that only you know the answer to.
Are you happy with Y? Answer both questions honestly and thoroughly, and I think you will be on the first step to solving your original question. If, by chance, you aren't happy with Y, then consider reading and adapting a methodology for change like those presented in the books Tiny Habits or Atomic Habits.
- Love BJ Fogg's Tiny Habits!
2025 was the first time I have been able to implement and maintain a series of routines for the entire year (still going strong), and the concept of starting tiny was a key epiphany for me. I wrote about my experiences with it recently on my blog[0], but the point you make about good first steps is a great one.
A phrase I heard some time back that has stuck with me is "don't buy something hoping to be someone." In other words, don't buy running shoes hoping to become a runner.
In my personal experience, a good first step is the smallest version of doing the thing you ultimately want to be doing. "Brush one tooth" is a great example. Doing one push-up is another. For running, maybe just getting dressed, walking outside, and doing some stretching. The idea is that it's the stuff you would have to do anyways if you were going to do a more robust/thorough version of the thing you're trying to ultimately do. Buying shoes, on the other hand, is just purchasing more stuff.
- I thought the same thing about myself until I read Tiny Habits by BJ Fogg. Changed my mental model for what habits really are and how to engineer habitual change. I immediately started flossing and haven't quit in the three years since reading. It's very worth reading because there are concrete, research backed frameworks for rewiring habits.
- BJ Fogg's book Tiny Habits is great, particularly about the important of motivation vs ability in starting new routines. His main point is that ability relative to the task is much more important than motivation, because motivation is volatile. That is, it's much more likely that your ability to do something will remain stable long term than your motivation to do something. So if you choose really easy things to do to start a new habit (drink a glass of water in the morning), your motivation won't matter much, and the habit will stick.
https://www.amazon.com/Tiny-Habits-Changes-Change-Everything...
So I think Piers is skating over that very important part of the equation.
Another piece of it is, if you manage to get healthy somehow, sleep better etc, then your motivation changes; the base level is reset. You have more energy to spare which you can devote to goals.
But I think there is a simpler way to think about motivation, which comes down to the ratio of effort to reward. The smaller the effort-reward ratio of a given activity, the more likely one is to do it. That single idea seems to rule my own behavior and that of many people I see. But it's also something you can hack, partly by using Fogg's idea of starting small. To change a behavior (and ultimately, your life), you just need to find a small enough starting activity to trigger action. It's not about motivation at all, and all the "motivational speakers" out there are misleading people in some fundamental way about the path to change.
One of the traps in that dynamic is that as we decrease the magnitude of the activity (drink a glass of water as oppposed to "go to the gym once a week to get stacked"), our motivation decreases as it loses its grandiose visions of change. I don't think task size and motivation necessarily decrease at the same rate tho. And I do think that grandiose visions are sometimes a form of self-sabotage or psychological homeostasis; ie "i'm only motivated to do things that i can't follow through on."
