The Power of “Too Small to Fail”

We often think that to change our lives, we need a massive burst of willpower or a complete lifestyle overhaul. But BJ Fogg, a behavioral scientist at Stanford and author of Tiny Habits, argues the exact opposite.

If you want a habit to stick—especially when your mental energy is low—you have to make it tiny.

Why “Tiny” Works for Mental Health

When we are struggling with burnout, anxiety, or depression, our Motivation is often the first thing to disappear. If your goal is “Meditate for 30 minutes,” and your motivation is at a 2/10, you will fail. That failure then triggers shame, which further lowers your mental health.

By making a habit “Too Small to Fail,” you remove the need for high motivation. You design the habit for your worst days, not your best ones.

The Anatomy of a Tiny Habit

Fogg’s formula is simple:

After I [Anchor], I will [Tiny Behavior].

The Anchor: An existing routine in your life (brushing your teeth, boiling the kettle, closing your laptop).
The Tiny Behavior: A version of your habit that takes less than 30 seconds.
The Celebration: A quick hit of positive emotion to “wire in” the habit.

From Overwhelming to Achievable

Here is how you can shrink common mental health goals into Tiny Habits:

The Secret Sauce: Celebrate Immediately

Fogg emphasizes that emotions create habits. When you finish your tiny task (even if it’s just one breath), give yourself a mental “high-five.” Say “That’s Like Me” and give a small fist pump. This releases a small burst of dopamine that tells your brain: “That felt good. Let’s do it again.”

The Takeaway: You don’t need more willpower. You need a better system. By shrinking your goals, you stop the cycle of “all-or-nothing” thinking and start building a foundation of success.