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

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BJ Fogg shares a breakthrough technique -- the "success cheer" -- for forming habits quickly.

Published in: Self Improvement
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Dr. BJ Fogg - 10 ways to cheer for your tiny successes

  1. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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.

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