Breaking the Habit of Procrastination
…Using BJ Fogg’s Tiny Habits
Procrastination is a common struggle that often leads to stress, missed opportunities, and decreased productivity. Many people believe they need sheer willpower or massive motivation to overcome procrastination, but behavior scientist BJ Fogg, author of Tiny Habits, offers a different approach. His method suggests that by starting small, celebrating small wins, and designing an environment that supports success, anyone can break the cycle of procrastination and build lasting habits of action.
Understanding BJ Fogg’s Tiny Habits Approach
Fogg’s Tiny Habits method is based on three key principles:
Start Small – Instead of making big, overwhelming changes, start with a tiny step that feels effortless.
Anchor New Habits to Existing Ones – Attach the new behavior to something already part of your routine.
Celebrate Success – Reinforce new behaviors with positive emotions to make them stick.
Using these principles, we can break the habit of procrastination in a simple, sustainable way.
Steps to Overcome Procrastination Using Tiny Habits
1. Shrink the Task to Its Smallest Possible Step
Procrastination often happens because a task feels too big or daunting. Instead of aiming to "finish the project," start by telling yourself to do something tiny—like opening the document, writing one sentence, or brainstorming for just 30 seconds. The goal is to lower the resistance to starting.
Example:
Instead of "Write my research paper," try "Open my laptop and type the title."
2. Anchor the Habit to an Existing Routine
To make action effortless, attach the small step to something you already do regularly. Fogg calls this “habit stacking.”
Example:
"After I pour my morning coffee, I will open my task list."
"After brushing my teeth, I will write one sentence of my report."
By tying the new behavior to a habit you already have, you create a seamless transition into productivity.
3. Make Success Feel Good Immediately
Most people beat themselves up for procrastinating, which only reinforces the negative cycle. Instead, Fogg suggests celebrating even the tiniest progress. This builds a positive emotional connection with action.
Example:
After writing one sentence, say, “I’m making progress!” or give yourself a fist bump.
Smile and acknowledge that you started, which is often the hardest part.
This positive reinforcement makes it more likely that you’ll return to the task the next time.
4. Reduce Friction in Your Environment
Procrastination often thrives in environments full of distractions or obstacles. Make it easier to start your task by removing distractions and preparing your workspace in advance.
Example:
If you procrastinate on workouts, place your workout clothes next to your bed the night before.
If you delay writing, keep a blank document open on your computer.
By reducing effort and decision-making, you make taking action the easiest option.
5. Adjust the Habit to Fit Your Energy and Mood
Motivation fluctuates, so instead of waiting to “feel like it,” adjust the difficulty of your task based on how you feel. On low-energy days, do the smallest version of your task. On high-energy days, go beyond the minimum.
Example:
If you don’t feel like exercising, commit to just putting on your shoes and stretching. Often, this small action will naturally lead to more.
Final Thoughts
Breaking the habit of procrastination isn’t about forcing yourself to be more disciplined—it’s about designing your habits in a way that makes action easy and rewarding. By starting small, anchoring habits to existing routines, celebrating tiny wins, and shaping your environment for success, you can gradually shift from avoidance to productivity.
BJ Fogg’s Tiny Habits approach proves that the key to lasting change isn’t big leaps but small, consistent actions. Over time, these tiny habits accumulate into a powerful transformation, helping you become someone who takes action effortlessly.
