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.