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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.
1For 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 people
You 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.

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Dr. BJ Fogg - 10 ways to cheer for your tiny successes

  • 1. 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
  • 2. 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.
  • 3. 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 . . .
  • 4. 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?
  • 5. Cheer for your Tiny Successes BJ Fogg, PhD TinyHabits.com ©2015 BJFogg.org Do a physical movement once. 1For example . . . thumbs up, fist pump, victory sign, clap once #
  • 6. 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
  • 7. 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”
  • 8. 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”
  • 9. 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 . . .”
  • 10. 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...”
  • 11. 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)
  • 12. 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
  • 13. 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 people You conjure up a feeling 
 of success and happiness.
  • 14. 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
  • 15. 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.
  • 16. 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.