Description
Most people try to change their lives by setting ambitious goals and then failing to maintain the effort required to reach them. The goal was right. The motivation was genuine. The strategy was wrong.
BJ Fogg — behaviour scientist, founder of Stanford’s Behavior Design Lab, and the researcher whose insights about human behaviour have shaped how Facebook, Instagram, and the world’s most addictive apps are designed — has spent two decades studying exactly how behaviour change actually works. Not how we wish it worked. Not how motivational speakers say it works. How it actually, scientifically, reliably works.
Tiny Habits is the book that makes that research immediately, practically available to every person who wants to change something about their life — and who has tried and failed before. New York Times Bestseller. Available now on Cliffmatt Books for only Ksh 100.
What This Book Teaches:
The Fogg Behaviour Model — The Foundation:
- Why most behaviour change fails — the specific mechanism Fogg identifies as the primary reason that motivation-based approaches to change consistently produce temporary results; and what actually determines whether a behaviour occurs
- B = MAP — Fogg’s foundational behaviour model: Behaviour happens when Motivation, Ability, and a Prompt converge at the same moment; why understanding this model changes everything about how you design change in your own life
- The motivation problem — why relying on motivation as the primary driver of behaviour change is the most common and most expensive mistake in personal development; the specific reason motivation is unreliable and what to use instead
- The ability solution — how making a behaviour so small that it requires almost no ability or effort removes the motivation requirement; why a habit tiny enough to be done on the worst day of your life is always more effective than an ambitious habit that requires your best days
- For Kenyan readers: applying the B=MAP model to the specific behaviours most commonly attempted and most commonly failed by Kenyan professionals — exercise, saving, prayer, reading, business development activities
The Tiny Habits Method — Three Elements:
1. The Anchor:
- What an anchor is — an existing behaviour in your life that is already established and reliable; the specific existing habit that you will use as the trigger for your new tiny habit
- How to choose the right anchor — the specific criteria for selecting an anchor that is close enough in time and space to the new behaviour you want to establish
- The anchor-recipe format — “After I [ANCHOR], I will [TINY BEHAVIOUR]”; the specific recipe structure that is the foundation of every tiny habit; why writing it in this format produces dramatically better results than vague intentions
- For Kenyan readers: building tiny habits around the anchors that already exist in Kenyan daily life — after morning prayer, after commuting to work, after eating, after putting children to bed
2. The Tiny Behaviour:
- What “tiny” actually means — not small, but truly minimal; a behaviour so small that it seems almost ridiculous; two push-ups, one sentence in a journal, one minute of silence
- Why tiny works — the specific neurological mechanism by which tiny behaviours build the neural pathways of habit more effectively than ambitious behaviours that are inconsistently performed
- Scaling down, not up — how to take any behaviour you want to establish and shrink it to its tiniest viable version; the specific process Fogg recommends for every goal
- The starter step — why the physical beginning of a behaviour (standing up to exercise, opening the journal) is often more powerful as a habit than the behaviour itself; the specific power of lowering the barrier to initiation
3. The Celebration:
- Why celebration is the most important and most overlooked element of habit formation — the specific neurological mechanism by which positive emotion immediately following a behaviour strengthens the neural encoding of that behaviour
- What counts as celebration — not external rewards but genuine internal positive emotion; the specific forms of celebration that work; why the key is authentic positive feeling rather than performed reward
- The timing — why the celebration must happen immediately after the tiny behaviour, not later; the specific time window during which positive emotion most powerfully encodes the behaviour as habit
- For Kenyan readers: developing a celebration practice that feels genuine rather than awkward; the specific forms of self-affirmation and internal positive emotion that resonate in Kenyan cultural context
Designing a Life with Tiny Habits:
- The swarm of behaviours — how Fogg designed his own life around dozens of tiny habits that collectively produce the daily practice of a healthy, productive, intentional life
- Habit stacking — using multiple tiny habits anchored to the same existing behaviour to build rich routines without the effort of willpower-based habit formation
- The mistake-based approach — how Fogg teaches readers to redesign habits when they fail rather than blaming themselves; the specific diagnostic questions that reveal whether a failure was a motivation problem, an ability problem, or a prompt problem
- Motivation waves — how to use periods of high motivation strategically to establish habits that will persist through periods of low motivation
- For Kenyan professionals: designing a complete daily life of tiny habits that covers exercise, reading, professional development, spiritual practice, and family connection without requiring significant willpower or time investment
Untangling Bad Habits:
- How the same Fogg model applies to habits you want to break — the specific approach to disrupting existing behaviour patterns rather than building new ones
- Removing prompts — why the most effective way to break a bad habit is often to remove the prompt rather than to strengthen resistance to the behaviour
- Reducing motivation and ability — the specific techniques for making unwanted behaviours harder and less appealing rather than trying to out-willpower them
- For Kenyan readers: applying the tiny habits framework to the specific behaviours most commonly sought for elimination — mobile phone overuse, unhealthy eating, financial impulse spending, and procrastination
Why Tiny Habits Completes Your Habits Trilogy:
Your habits section already includes Atomic Habits (Clear — the most comprehensive habits system) and Daily Self-Discipline (Edwards — willpower and discipline). Tiny Habits adds the specific scientific foundation and the specific mechanism that makes Clear’s system work: the Fogg behaviour model. Fogg is the scientist whose research James Clear drew on extensively; reading Tiny Habits after Atomic Habits reveals the scientific architecture beneath the popular framework.
Who This Book Is For:
- Every Kenyan who has tried to change a behaviour and failed; who needs the specific diagnosis of why the approach was wrong rather than the person
- Readers who want the most scientifically rigorous habit formation system available — grounded in 20 years of Stanford research rather than motivational anecdote
- Anyone who has read Atomic Habits and wants to go deeper into the scientific foundation that underpins Clear’s system
- Kenyan professionals who want to build daily practices — exercise, devotional, professional development, financial discipline — without requiring willpower they do not consistently have
- Readers of Atomic Habits (Clear), Feel-Good Productivity (Abdaal), The Power of Habit, and Daily Self-Discipline (Edwards) who want the most scientifically grounded habit formation framework to anchor their performance library
📖 Author: BJ Fogg, PhD
📄 Format: PDF eBook (instant download via WhatsApp or email)
💰 Price: Ksh 100 only
🚀 Delivery: Instant after M-Pesa payment confirmation
👉 Order now on cliffmatt.co.ke — Pay via M-Pesa, receive your PDF instantly.
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