Make It Smaller: The Case for Tiny Goals

When a goal keeps slipping, the instinct is to try harder. Stanford researcher BJ Fogg suggests the opposite: make it easier.

Motivation, ability, prompt

Fogg's behavior model says a behavior happens when motivation, ability and a prompt come together at the same moment. Motivation rises and falls unpredictably. Ability — how easy the behavior is — is something you can design.

So instead of 'run 5 miles,' start with 'put on running shoes and step outside.' The tiny version is so easy it happens even on low-motivation days, and often grows naturally.

Micro goals still count

A small goal completed beats a big goal postponed. Completion builds a sense of self-efficacy — the belief that you're someone who follows through — which psychologist Albert Bandura identified as a core driver of future effort.