Dr. BJ Fogg - 10 ways to cheer for your tiny successes
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Transcript of Dr. BJ Fogg - 10 ways to cheer for your tiny successes
Cheer for your Tiny Successes
Dr. BJ Fogg shares how to
People who self-cheer can create habits fast.
It’s that simple.
Learn more about Tiny Habits here: TinyHabits.com
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
Hello! I’m BJ Fogg At Stanford I teach my students about human behavior so they can design compelling products like Instagram.
In 2012 I started teaching friends my breakthrough method for creating habits. At first I taught this just for fun. But it then caught on, and now the Tiny Habits® method has helped over 35,000 people.
Here I explain how to cheer for your tiny successes. It’s a vital part of my method.
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
To create a habit fast, cheer for yourself while you are doing the new habit you want, or cheer just after completing it.
My “self-cheering” technique may seem strange to you. But it works. You form new habits fast. Try it and see.
Here’s the secret . . .
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
Find at least one “success cheer” that feels natural to you.
In these slides, I list 10 methods.Pick any method. Or combine them.
Are you ready?
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
Do a physical movement once.1
For example . . . thumbs up, fist pump, victory sign, clap once
#
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
2 Do a physical movement that flows.
#
For example . . . a short victory dance, a goofy little jig, applaud
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
3 Say a word or phrase out loud.
#
For example . . . “awesome!” “bingo!” “yay, me!” “good job”
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
4 Say a word or phrase inside, to yourself.
#
For example . . . “nicely done!” “nailed it” “you rock” “way to go”
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
5 Sing a song phrase out loud.
#
For example . . . “Hey now, you’re a rock star . . .”
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
6 Sing a song phrase inside, to yourself.
#
For example . . . “Good morning, sunshine...”
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
7 Vocalize music or a sound effect out loud.
#
For example . . . “Do do do doooo!”
(trumpet sound for royalty)
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
8 Imagine hearing music or a sound effect.
#
For example . . . roaring crowd, happy for your success
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
9 Feel an internal glow inside yourself.
#
Note: This is difficult for many peopleYou conjure up a feeling of success and happiness.
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
Move your face to look happy.
#
For example . . . you smile, you laugh
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
You can combine these modes.
For example . . .
You say “awesome!” while you do a fist pump.
Cheer for your Tiny Successes
BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org
I know all this might sound crazy. But my research makes this clear:
People who self-cheer effectively can create habits fast.
Find a success cheer that feels natural to you.