Big change starts
with a tiny habit.
BJ Fogg's Stanford research proves it: the path to lasting behavior change isn't motivation — it's making the first step so small you can't say no. Pebble is built on this insight.
Free to download · iOS 16+
The Tiny Habits Formula
I will [tiny new habit].”
The anchor is something you already do every day — it fires automatically. The tiny habit follows automatically. No reminder needed. No willpower required.
Make It Tiny
Not "meditate 20 minutes." Just "take 3 slow breaths." Not "run 5k." Just "put on your shoes." The tiny version removes every excuse.
Anchor It
Attach the habit to something you already do reliably: making coffee, brushing teeth, sitting at your desk. The anchor fires automatically — and takes your habit with it.
Celebrate
BJ Fogg's most underrated insight: immediately celebrate after every tiny habit. A genuine “Yes!” or fist pump creates the emotional signal that makes behaviors stick.
5 tiny habits to start today
Tiny Habits questions
What is the Tiny Habits method?
Tiny Habits, developed by Stanford researcher BJ Fogg, is a habit-building method based on three principles: making behaviors extremely small (tiny enough to do on your worst day), anchoring them to existing behaviors (the Fogg formula: "After I [anchor], I will [tiny habit]"), and celebrating immediately after completing them to create positive emotional reinforcement.
Is there an app for the Tiny Habits method?
Pebble directly implements the Tiny Habits method: you can set a minimum viable version for any habit (the tiny version), define your anchor behavior (cue), and every check-in comes with a satisfying completion moment (the celebration). It also combines this with James Clear's Atomic Habits framework.
How small should tiny habits be?
BJ Fogg recommends making habits small enough to do in 30 seconds or less when starting. James Clear suggests the same with his 2-Minute Rule. The goal isn't to stay tiny forever — it's to establish the routine (showing up) before optimizing for performance. Examples: 2 push-ups, one sentence of journaling, one breath of meditation, one page of reading.